30 Sentences that Can Brighten Your Day
You’re standing behind the curtain, just about to make your way on stage to face the many faces half-shrouded in darkness in front of you. As you move towards the spotlight, your body starts to feel heavier with each step. A familiar thump echoes throughout your body – your heartbeat has gone off the charts.
Don’t worry, you’re not the only one with glossophobia(also known as speech anxiety or the fear of speaking to large crowds). Sometimes, the anxiety happens long before you even stand on stage.
Your body’s defence mechanism responds by causing a part of your brain to release adrenaline into your blood – the same chemical that gets released as if you were being chased by a lion.
Here’s a step-by-step guide to help you overcome your fear of public speaking:
1. Prepare yourself mentally and physically
According to experts, we’re built to display anxiety and to recognize it in others. If your body and mind are anxious, your audience will notice. Hence, it’s important to prepare yourself before the big show so that you arrive on stage confident, collected and ready.
“Your outside world is a reflection of your inside world. What goes on in the inside, shows on the outside.” – Bob Proctor
Exercising lightly before a presentation helps get your blood circulating and sends oxygen to the brain. Mental exercises, on the other hand, can help calm the mind and nerves. Here are some useful ways to calm your racing heart when you start to feel the butterflies in your stomach:
If you’re nervous, chances are your body will feel the same way. Your body gets tense, your muscles feel tight or you’re breaking in cold sweat. The audience will notice you are nervous.
If you observe that this is exactly what is happening to you minutes before a speech, do a couple of stretches to loosen and relax your body. It’s better to warm up before every speech as it helps to increase the functional potential of the body as a whole. Not only that, it increases muscle efficiency, improves reaction time and your movements.
Here are some exercises to loosen up your body before show time:
- Neck and shoulder rolls – This helps relieve upper body muscle tension and pressure as the rolls focus on rotating the head and shoulders, loosening the muscle. Stress and anxiety can make us rigid within this area which can make you feel agitated, especially when standing.
- Arm stretches – We often use this part of our muscles during a speech or presentation through our hand gestures and movements. Stretching these muscles can reduce arm fatigue, loosen you up and improve your body language range.
- Waist twists – Place your hands on your hips and rotate your waist in a circular motion. This exercise focuses on loosening the abdominal and lower back regions which is essential as it can cause discomfort and pain, further amplifying any anxieties you may experience.
Ever felt parched seconds before speaking? And then coming up on stage sounding raspy and scratchy in front of the audience? This happens because the adrenaline from stage fright causes your mouth to feel dried out.
To prevent all that, it’s essential we stay adequately hydrated before a speech. A sip of water will do the trick. However, do drink in moderation so that you won’t need to go to the bathroom constantly.
Try to avoid sugary beverages and caffeine, since it’s a diuretic – meaning you’ll feel thirstier. It will also amplify your anxiety which prevents you from speaking smoothly.
Meditation is well-known as a powerful tool to calm the mind. ABC’s Dan Harris, co-anchor of Nightline and Good Morning America weekend and author of the book titled10% Happier , recommends that meditation can help individuals to feel significantly calmer, faster.
Meditation is like a workout for your mind. It gives you the strength and focus to filter out the negativity and distractions with words of encouragement, confidence and strength.
Mindfulness meditation, in particular, is a popular method to calm yourself before going up on the big stage. The practice involves sitting comfortably, focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future – which likely includes floundering on stage.
Here’s a nice example of guided meditation before public speaking:
2. Focus on your goal
One thing people with a fear of public speaking have in common is focusing too much on themselves and the possibility of failure.
Do I look funny? What if I can’t remember what to say? Do I look stupid? Will people listen to me? Does anyone care about what I’m talking about?’
Instead of thinking this way, shift your attention to your one true purpose – contributing something of value to your audience.
Decide on the progress you’d like your audience to make after your presentation. Notice their movements and expressions to adapt your speech to ensure that they are having a good time to leave the room as better people.
If your own focus isn’t beneficial and what it should be when you’re speaking, then shift it to what does. This is also key to establishing trust during your presentation as the audience can clearly see that you have their interests at heart.
3. Convert negativity to positivity
There are two sides constantly battling inside of us – one is filled with strength and courage while the other is doubt and insecurities. Which one will you feed?
‘What if I mess up this speech? What if I’m not funny enough? What if I forget what to say?’
It’s no wonder why many of us are uncomfortable giving a presentation. All we do is bring ourselves down before we got a chance to prove ourselves. This is also known as a self-fulfilling prophecy – a belief that comes true because we are acting as if it already is. If you think you’re incompetent, then it will eventually become true.
Motivational coaches tout that positive mantras and affirmations tend to boost your confidents for the moments that matter most. Say to yourself: “I’ll ace this speech and I can do it!”
Take advantage of your adrenaline rush to encourage positive outcome rather than thinking of the negative ‘what ifs’.
Here’s a video of Psychologist Kelly McGonigal who encourages her audience to turn stress into something positive as well as provide methods on how to cope with it:
4. Understand your content
Knowing your content at your fingertips helps reduce your anxiety because there is one less thing to worry about. One way to get there is to practice numerous times before your actual speech.
However, memorizing your script word-for-word is not encouraged. You can end up freezing should you forget something. You’ll also risk sounding unnatural and less approachable.
“No amount of reading or memorizing will make you successful in life. It is the understanding and the application of wise thought that counts.” – Bob Proctor
Many people unconsciously make the mistake of reading from their slides or memorizing their script word-for-word without understanding their content – a definite way to stress themselves out.
Understanding your speech flow and content makes it easier for you to convert ideas and concepts into your own words which you can then clearly explain to others in a conversational manner. Designing your slides to include text prompts is also an easy hack to ensure you get to quickly recall your flow when your mind goes blank.
One way to understand is to memorize the over-arching concepts or ideas in your pitch. It helps you speak more naturally and let your personality shine through. It’s almost like taking your audience on a journey with a few key milestones.
5. Practice makes perfect
Like most people, many of us are not naturally attuned to public speaking. Rarely do individuals walk up to a large audience and present flawlessly without any research and preparation.
In fact, some of the top presenters make it look easy during showtime because they have spent countless hours behind-the-scenes in deep practice. Even great speakers like the late John F. Kennedy would spend months preparing his speech beforehand.
Public speaking, like any other skill, requires practice – whether it be practicing your speech countless of times in front of a mirror or making notes. As the saying goes, practice makes perfect!
6. Be authentic
There’s nothing wrong with feeling stressed before going up to speak in front of an audience.
Many people fear public speaking because they fear others will judge them for showing their true, vulnerable self. However, vulnerability can sometimes help you come across as more authentic and relatable as a speaker.
Drop the pretence of trying to act or speak like someone else and you’ll find that it’s worth the risk. You become more genuine, flexible and spontaneous, which makes it easier to handle unpredictable situations – whether it’s getting tough questions from the crowd or experiencing an unexpected technical difficulty.
To find out your authentic style of speaking is easy. Just pick a topic or issue you are passionate about and discuss this like you normally would with a close family or friend. It is like having a conversation with someone in a personal one-to-one setting. A great way to do this on stage is to select a random audience member(with a hopefully calming face) and speak to a single person at a time during your speech. You’ll find that it’s easier trying to connect to one person at a time than a whole room.
With that said, being comfortable enough to be yourself in front of others may take a little time and some experience, depending how comfortable you are with being yourself in front of others. But once you embrace it, stage fright will not be as intimidating as you initially thought.
Presenters like Barack Obama are a prime example of a genuine and passionate speaker:
7. Post speech evaluation
Last but not the least, if you’ve done public speaking and have been scarred from a bad experience, try seeing it as a lesson learned to improve yourself as a speaker.
Don’t beat yourself up after a presentation
We are the hardest on ourselves and it’s good to be. But when you finish delivering your speech or presentation, give yourself some recognition and a pat on the back.
You managed to finish whatever you had to do and did not give up. You did not let your fears and insecurities get to you. Take a little more pride in your work and believe in yourself.
Improve your next speech
As mentioned before, practice does make perfect. If you want to improve your public speaking skills, try asking someone to film you during a speech or presentation. Afterwards, watch and observe what you can do to improve yourself next time.
Here are some questions you can ask yourself after every speech:
- How did I do?
- Are there any areas for improvement?
- Did I sound or look stressed?
- Did I stumble on my words? Why?
- Was I saying “um” too often?
- How was the flow of the speech?
Write everything you observed down and keep practicing and improving. In time, you’ll be able to better manage your fears of public speaking and appear more confident when it counts.
If you want even more tips about public speaking or delivering a great presentation, check out these articles too:
English Sentences with Audio Using the Word “Day”English Sentences with Audio Using the Word “Day”
- Have a nice day.
- I run every day.
- It’s a nice day.
- How was your day?
- It’s a windy day.
- He took a day off.
- I was out all day.
- It’s a cloudy day.
- I was busy all day.
- Let’s call it a day.
- Tony runs every day.
- It’s a beautiful day.
- I stayed home all day.
- It was a terrible day.
- He kept silent all day.
- Beautiful day, isn’t it?
- He watches TV every day.
- I met him the other
- She ignored him all day.
- Study English every day.
- Come on any day you like.
- He was very busy all day.
- I feed my dog once a day.
- Tomorrow is Mother’s Day.
- Do you have any day tours?
- Do you have one-day tours?
- I feed my dog twice a day.
- I walk twenty miles a day.
- They made us work all day.
- Tomorrow is Christmas Day.
- You will succeed some day.
- How about calling it a day?
- Ken plays soccer every day.
- Rome wasn’t built in a day.
- I play tennis an hour a day.
- It rained all day yesterday.
- She cooks for him every day.
- I had sore legs the next day.
- It was a beautiful sunny day.
- She is working night and day.
- We walked ten miles that day.
- He runs in the park every day.
- I go shopping every other day.
- I go to work by car every day.
- I write in my diary every day.
- Christmas Day is December 25th.
- I wish to visit Egypt some day.
- I wrote her a letter every day.
- She called him every other day.
- She ignored him almost all day.
- The boss gave us all a day off.
- Why don’t you take the day off?
- You can’t stay in here all day.
- Does he study English every day?
- He will be back in a day or two.
- I go for a walk every other day.
- I go to work every day by train.
- I watch television all day long.
- She did nothing but cry all day.
- Today is election day in Poland.
- We use a lot of water every day.
- He went to see her the other day.
- I bought this book the other day.
- I get up at six almost every day.
- I want to go to America some day.
- That was the best day of my life.
- They moved in just the other day.
- He drinks a lot of milk every day.
- I used to feed my dog twice a day.
- She went to a movie the other day.
- She went to see him the other day.
- We feed our dog three times a day.
- What time do you get up every day?
- She wakes him up every day at 6:30.
- Yesterday Mary stayed home all day.
- How many cruises are there each day?
- I got tired of lying in bed all day.
- I received her letter the other day.
- Kate drinks a lot of milk every day.
- She ignored him pretty much all day.
- She wouldn’t give him the time of day.
- He ate rice twice a day for many years.
- They spent the entire day on the beach.
- Do you have time the day after tomorrow?
- Mary always studies for two hours a day.
- She told him that it would rain all day.
- Do you think tomorrow will be a nice day?
- I need your answer by the end of the day.
- The day after tomorrow is Tom’s birthday.
- He fed his dog at the same time every day.
- He’s the boy we spoke about the other day.
- How many times a day should I feed my dog?
- I think it’s time for me to call it a day.
- I’d like to play tennis with you some day.
- She advised him to get exercise every day.
- He decided to write in his diary every day.
- He sleeps during the day and works at night.
- I bought a watch and I lost it the next day.
- I come home from work about seven every day.
- Don’t let me down like you did the other day.
- He played golf every day during his vacation.
- How much time do you spend shaving every day?
- I want to ask them when their wedding day is.
- I asked him if he would go there the next day.
- She went to see him in the hospital every day.
- Tom will become a good soccer player some day.
- I found it difficult to keep a diary every day.
- I had a headache, and I took the day off today.
- I’ll have to work overtime every day next week.
- The accident happened the day before yesterday.
- There were a lot of empty seats the day I went.
- Many dog owners only feed their dogs once a day.
- How many hours a day do you spend in your office?
- I spend a few hours a day maintaining my website.
- I’m worn out, because I’ve been standing all day.
- Please be sure to take one dose three times a day.
- How many hours a day does she spend in the kitchen?
- I have practiced piano every day for fifteen years.
- My friends came to see me the day before yesterday.
- Tom came on Monday and went back home the next day.
- He made up his mind to write in his diary every day.
- She spends a little time each day reading the Bible.
- He made a resolution to write in his diary every day.
- I don’t think I’d mind eating Chinese food every day.
- Tom said that he had been cleaning the house all day.
- On Christmas day, Tom’s right leg was still in a cast.
- I want you to return the book I lent you the other day.
- Mary goes to that restaurant for lunch every other day.
- The other day I discovered a book written by my father.
- Tom came on Monday and went back home the following day.
- He used to eat out every day, but now he can’t afford it.
- I think it’s unhealthy to eat more than 20 oranges a day.
- She wasn’t wealthy enough to feed her dog meat every day.
- When I met her the other day, she asked about my parents.
- Do you think that eating breakfast every day is important?
- She cooks for him every day, but he doesn’t appreciate it.
- How much time does the average teenager watch TV every day?
- Did you find the umbrella you said you’d lost the other day?
- You should spend a little time each day reviewing vocabulary.
- As we ate our meal, we talked about what we had done that day.
- What he told us the other day simply doesn’t make sense, does it?
- Because of the typhoon, my parents ended their trip one day early.
- I met someone the other day that I think I could fall in love with.
- I think it’s strange that no one is on the street this time of the day.
- Tom didn’t use to like red wine, but now he drinks it almost every day.
- He decided to feed his dog the rabbit that he had shot earlier that day.
- I’d like to introduce to you the gentleman I told you about the other day.
- A few years ago, on Mother’s Day, I gave my stepmother a locket as a present.
- It’s so hot outside that I want to spend all day in my air conditioned house.
- I’ve heard that it is best to always feed your dog at a specific time every day.
- I spend as much time working in the garden in one day as my brother does in a week.
- I thought doing this would be easy, but we’ve been working all day and we’re still not finished.
- Before I get out of bed, I spend a little time thinking about what I’ll be doing the rest of the day.
- I run every day.
call it a day meaning, definition, examples, origin, synonyms
call it a day
- stop doing something, especially working
- to give up work and go back to home
- finishing the work of a day
- to discontinue some regular activity
- After second heart attack, she decided it would be best to follow her doctor’s advice and call it a day.
- I am not done yet, I can’t call it a day I need to work more for couple of hours.
- I think we have done enough work today, I am feeling tired now, let’s call it a day.
- After providing services for more than 30 years to NASA, Bill Scot decided to call it a day.
- I am fed up of going work at early morning I am just calling it a day and will look for another easy job.
- He has been a paperboy since last 6 years but now calling it a day because he just got a better job in a multinational company.
- These days Ronnie is watching television everyday more than three hours a day, his Dad going to call it a day immediately after arriving from his business trip to abroad.
- We call it a day right after the 9 hours of hard working everyday, neither more nor less.
- When you are going to call it a day? I wonder why don’t you just return back to your hometown when things are not in your favour there?
This phrase was born when a worker was leaving for home before doing his work accomplished and originally related to the phrase “call it half a day” initially found in 1838. It was used to say goodbye to work by employees before the working day was over.
The original appearance of the “call it a day” phrase was in 1919, and of “call it a night” in 1938 by the employee those who worked in night.
C 3 Thoughts
dark horse ❯❮ win the day
Everyday vs Every Day – Dictionary.com
What’s the difference betweeneveryday and every day?
Do you eat breakfast every day or everyday? The word everyday describes things that are commonplace or ordinary, and it also answers the question “what kind?” For example, in the sentence “Wear your everyday clothes,” the word everyday tells you what kind of clothing to wear.
The phrase every day indicates that something happens each day. It also answers the question “when?” In the sentence “He walks every day,” the phrase every day tells us when he walks. If you can substitute the phrase each day into the sentence, every day is the correct choice. For example, it would also be correct to say: “He walks each day.”
Everyday is an adjective
In the example “everyday clothes,” everyday describes the clothes (a noun). The clothes are ordinary. Similarly, an “everyday dinner” is a common dinner (like pizza!). A noun almost always follows the word everyday in a sentence. The only exception is if the noun has other adjectives that describe it. For example, in the sentence “She couldn’t find her everyday black shoes,” everyday comes before the adjective black, but both describe the noun shoes.
Every day is an adverbial phrase
On the other hand, every day is an adverbial phrase made up of the adjective every and the noun day. Adverbs describe verbs, adjectives, or other adverbs, but not nouns. In the sentence “The dog roams every day,” the phrase every day describes the verb roams . . . by saying when it happens.
What are some examples from literature?
An excellent example of the proper use of both everyday and every day can be found in the following quote from Wuthering Heights by Emily Brontë: “They could not every day sit so grim and taciturn; and it was impossible, however ill-tempered they might be, that the universal scowl they wore was their everyday countenance.” In this example, every day tells when they sit, and is easily replaced by each day. Everyday describes the noun countenance (the way their faces regularly look).
In some cases, everyday and every day have very similar meanings. When this happens, how the word or phrase is used in a sentence is the only way to know what the author is trying to say. In 1984, George Orwell writes: “Reality only exerts its pressure through the needs of everyday life.” In this example, everyday means daily, the ordinary life that each person lives day to day. Everyday is the correct word to use because it describes the noun life.
Sentence of the Day – FYW 150 (Fall 2018)
“The choice for mankind lies between freedom and happiness and for the great bulk of mankind, happiness is better.”
– George Orwell, 1984 (Derin Uluc)
“Worship your own body and beauty and sexual allure and you will always feel ugly, and when time and age start showing, you will die a million deaths before they finally plant you.”
– David Foster Wallace, This is Water (Liam Short)
“Sometimes you need a little crisis to get your adrenaline flowing and help you realize your potential.”
– Jeannette Walls, The Glass Castle (Savannah Stallings)
“That man who is more than his elements knows the land that is more than its analysis. But the machine man, driving the dead tractor on land he does not know and love, understands only chemistry.”
– John Steinbeck, The Grapes of Wrath (Navin Rai)
“It’s not always necessary to be strong, but to feel strong. ”
– Jon Krakauer, Into the Wild (Ryan Sprosty)
“Don’t let your thoughts run away with you, don’t start planning to bail out because you’re worried about the future and how much you can take.”
– Marcus Luttrell, Lone Survivor (Jared Osmond)
“It’s the possibility of having a dream come true that makes life interesting.”
– Paulo Coelho, The Alchemist (Nathalie Nava)
“But now, for the first time, I see you are a man like me. I thought of your hand-grenades, of your bayonet, of your rifle; now I see your wife and your face and our fellowship. Forgive me, comrade. We always see it too late. Why do they never tell us that you are poor devils like us, that your mothers are just as anxious as ours, and that we have the same fear of death, and the same dying and the same agony–Forgive me, comrade; how could you be my enemy?”
– Erich Maria Remarque, All Quiet on the Western Front (Makenna Mumford)
“Behind every trial and sorrow that He makes us shoulder, God has a reason. ”
– Khaled Hosseini, A Thousand Splendid Suns (Jordan McIntosh)
“Don’t ever tell anybody anything. If you do, you start missing everybody.”
– J. D. Salinger, The Catcher in the Rye (Luisa Macias)
“He had been full of the idea so long, dreamed it right through to the end, waited with his teeth set, so to speak, at an inconceivable pitch of intensity (5.114)”
– F. Scott Fitzgerald, The Great Gatsby (Mina McCormick)
“I am afraid. Not of life, or death, or nothingness, but of wasting it as if I had never been.”
– Daniel Keyes, Flowers for Algernon (Eddy Flores)
“First with the head and then with the heart, that’s how a man stays ahead from the start.”
– Bryce Courtenay, The Power of One (Annette Le)
“It is something to be able to paint a particular picture, or to carve a statue, and so to make a few objects beautiful; but it is far more glorious to carve and paint the very atmosphere and medium through which we look, which morally we can do. To affect the quality of the day, that is the highest of arts”
– Henry David Thoreau, Walden (Jessica Lundstrom)
Portrait of Edward Gibbon (1737-94) c.1779 by Sir Joshua Reynolds (1723-92)
“It has always been my practice to cast a long paragraph in a single mould, to try it by my ear, to deposit it in my memory, but to suspend the action of the pen ’til I had given the last polish to the work.”
– Edward Gibbon, Memoirs (Paul Evans)
“The thing is – fear can’t hurt you any more than a dream.”
– William Golding, Lord of the Flies (Alex Churness)
“A rat in a maze is free to go anywhere, as long as it stays inside the maze.”
– Margaret Atwood, The Handmaid’s Tale (Jake Larson)
“He says that words distort what a person really feels in his heart.””
– Chaim Potok, The Chosen (Noor Fahmy)
“They’re certainly entitled to think that, and they’re entitled to full respect for their opinions… but before I can live with other folks I’ve got to live with myself.”
– Harper Lee, To Kill a Mockingbird (Emma Bose)
“I’ve been thinking about it, and that poem, that guy that wrote it, he meant you’re gold when you’re a kid, like green. When you’re a kid everything’s new, dawn. It’s just when you get used to everything that it’s day. Like the way you dig sunsets, Pony. That’s gold. Keep that way, it’s a good way to be.”
– Susan E. Hinton, The Outsiders (Kevin Amoura)
“Even in those cities which seem to enjoy the blessings of peace, and where the arts flourish, the inhabitants are devoured by envy, cares and anxieties, which are greater plagues than any experienced in a town when it is under siege.”
– Voltaire, Candide (Ryan Alvarado)
“The paradox of vengefulness is that it makes men dependent upon those who have harmed them, believing that their release from pain will come only when their tormentors suffer.”
– Laura Hillenbrand, Unbroken (Isabel Busyn)
“Considering how common illness is, how tremendous the spiritual change that it brings, how astonishing, when the lights of health go down, the undiscovered countries that are then disclosed, what wastes and deserts of the soul a slight attack of influenza brings to light, what precipices and lawns sprinkled with bright flowers a little rise of temperature reveals, what ancient and obdurate oaks are uprooted in us in the act of sickness, how we go down into the pit of death and feel the waters of annihilation close above our heads and wake thinking to find ourselves in the presence of the angels and the harpers when we have a tooth out and come to the surface in the dentist’s arm chair and confuse his ‘Rinse the mouth—rinse the mouth’ with the greeting of the Deity stooping from the floor of Heaven to welcome us—when we think of this an infinitely more, as we are so frequently forced to think of it, it becomes strange indeed that illness has not taken its place with love, battle, and jealousy among the prime themes of literature.”
– Virginia Woolf, “On Being Ill” (Alexa Ripa)
“All Rome thronged with incredible rejoicing to see the dead body of Alexander in Saint Peter’s, unable to satiate their eyes enough with seeing spent that serpent who in his boundless ambition and pestiferous perfidy, and with all his examples of horrible cruelty and monstrous sensuality and unheard-of avarice, selling without distinction sacred and profane things, had envenomed the entire world.”
– Francesco Guicciardini, The History of Italy (Paul Evans)
The Surprising Benefits of Journaling One Sentence Every Day
From 1986 to 2011, Oprah Winfrey hosted The Oprah Winfrey Show. It was the highest rated talk show of all-time and familiar to nearly anyone who owned a television set in North America at that time.
Throughout the 1980s and 1990s, the “Queen of All Media” built a brand that stretched far beyond the television screen. She went on to become a billionaire, a well-regarded philanthropist, and a recipient of the Presidential Medal of Freedom. And as she was busy working toward these otherworldly accomplishments, Oprah relied on a simple habit: journaling.
Journaling is simply the act of thinking about your life and writing it down. That’s it. Nothing more is needed. But despite its simplicity, the daily journal has played a key role in the careers of many prolific people.
As you might expect, journaling is a favorite habit of many writers. From Mark Twain to Virginia Woolf, Francis Bacon to Joan Didion, John Cheever to Vladimir Nabokov. 1 A journal was rarely far from any of these artists. Susan Sontag once claimed that her journal was where she “created herself.” 2
Journaling has been utilized by scores of brilliant thinkers and inventors. Charles Darwin. Marie Curie. Leonardo da Vinci. Thomas Edison. Albert Einstein. 3Similarly, leaders and politicians throughout history have kept journals in one form or another. People like George Washington, Winston Churchill, and Marcus Aurelius.4In the sporting world, athletes like Katie Ledecky, winner of multiple gold medals, and Eliud Kipchoge, the world record holder in the marathon, rely on journals to reflect on their daily workouts and improve their training.5
Why have so many of history’s greatest thinkers spent time journaling? What are the benefits?
What Journaling Can Do for You
Nearly anyone can benefit from getting their thoughts out of their head and onto paper. There are more benefits to journaling than I have time to cover here, but allow me to point out a few of my favorites.
Journaling provides the opportunity to learn new lessons from old experiences. When looking back on her previous journal entries, Virginia Woolf remarked that she often “found the significance to lie where I never saw it at the time.”6
Reading your old journal entries is a bit like reading a great book for a second time. You pick up on new sentences and see the past in a different way. Only this time, you are re-reading the story of your life.
Journaling sharpens your memory. When Cheryl Strayed wrote her hit book, Wild, she relied heavily on her journal. She recalled, “My journal provided the who, what, how, when, and why with a specificity that memory might have blurred, but it also did something more: it offered me a frank and unvarnished portrait of myself at 26 that I couldn’t have found anywhere else.” 7
Time will change your face without you noticing, but it will also change your thoughts without you realizing it. Our beliefs shift slowly as we gain experience and journal entries have the ability to freeze your thoughts in time. Seeing an old picture of yourself can be interesting because it reminds you of what you looked like, but reading an old journal entry can be even more surprising because it reminds you of how you thought.
Journaling motivates you to make the most of each day. There is something about knowing that your day will be recorded that makes you want to make at least one good choice before the sun sets. I will sometimes find myself thinking, “I want to have something good to write down tonight.”
Journaling provides proof of your progress. Writing down one sentence about what went well today gives you something powerful to look at when you’re feeling down. When you have a bad day, it can be easy to forget how much progress you have made. But with a journal, it’s easier to keep a sense of perspective. One glance at your previous entries and you have proof of how much you have grown over the months and years.
Of course, despite the numerous benefits of journaling, there is one problem.
Many people like the idea of journaling, but few people stick with the act of journaling. It sounds great in theory, but making it a habit is another matter.
This is where we return to Oprah’s story.
The Challenge of Making Journaling a Habit
In November 2012, after wrapping up her 25-year television career, Oprah wrote, “For years I’ve been advocating the power and pleasure of being grateful. I kept a gratitude journal for a full decade without fail—and urged you all to do the same. Then life got busy. My schedule overwhelmed me. I still opened my journal some nights, but my ritual of writing down five things I was grateful for every day started slipping away.”8
She picked up one of her old journals.
“I wondered why I no longer felt the joy of simple moments,” Oprah said. “Since 1996 I had accumulated more wealth, more responsibility, more possessions; everything, it seemed, had grown exponentially—except my happiness. How had I, with all my options and opportunities, become one of those people who never have time to feel delight? I was stretched in so many directions, I wasn’t feeling much of anything. Too busy doing.”
She admitted, “But the truth is, I was busy in 1996, too. I just made gratitude a daily priority. I went through the day looking for things to be grateful for, and something always showed up.”
Most people know that journaling is helpful, but they never get around to making it a priority. How can we make journaling frictionless? What is the simplest way that to get the benefits of journaling without it feeling like another obligation?
How to Make Journaling Easy
I’ve spent a fair bit of time thinking about how to make journaling easy over the past year. In fact, I thought so much about it that I partnered with the premium notebook maker Baron Fig to create the Clear Habit Journal—a combination dot grid notebook, daily journal, and habit tracker that not only makes it easier to journal, but also easier to build any habit.
But before I start hawking my wares, let’s get something straight.
Here’s the truth: There’s no one “right” way to journal. You can do it wherever you want and in whatever way you want. All you need is a piece of paper or a blank document. However, although there is no right way to journal, there is an easy way to journal…
Write one sentence per day.
The primary advantage of journaling one sentence each day is that it makes journaling fun. It’s easy to do. It’s easy to feel successful. And if you feel good each time you finish journaling, then you’ll keep coming back to it.
A habit does not have to be impressive for it to be useful.
Journaling Prompts That Make Journaling Easy
Let’s talk about the process I designed to make journaling a cinch.
Every Habit Journal is designed to make the process of keeping a daily journal as easy as possible. It starts with a section called One Line Per Day.
At the top of each One Line Per Day page is space for a journaling prompt. Here are a few examples of journaling prompts you could use:
- What happened today? (Daily journal)9
- What am I grateful for today? (Gratitude journal)
- What is my most important task today? (Productivity journal)
- How did I sleep last night? (Sleep journal)
- How do I feel today? (Mood journal)
Underneath the prompt are 31 lines. One line for each day of the month. This is where you’ll write your one sentence each day.
To start your journaling habit all you have to do is write your prompt for the month and jot down a few words each day. Once the month is complete, you can look back on 31 beautiful journal entries. The entire experience is designed to make journaling so easy that you can’t help but do it each day.
That’s it. You can see a picture of the One Line Per Day section on this page.
Where to Go From Here
When a habit feels like an annoyance, you’re unlikely to stick with it.
Journaling doesn’t need to be a big production. Just write one sentence about what happened during the day. Whether you use my habit journal or not is beside the point.
What matters is that you make it easy to show up. As Madeleine L’Engle, author of A Wrinkle in Time, put it: “Just write a little bit every day.” 10
Third ISIS sentence of the day: 10 years
Updated: 5:58 p.m. | Posted: 11:16 a.m.
The third of three ISIS defendants to be sentenced in federal court today will serve 10 years in prison.
Adnan Abdihamid Farah
Courtesy Sherburne County Jail
Adnan Farah, 20, tearfully thanked federal agents who arrested him. “If it wasn’t for them, maybe I wouldn’t be here today,” he said. He asked Judge Michael Davis for mercy, adding, “I hope you can see I’m not faking anything here.”
Farah said he had been able to find books and videos about jihad, but no one who tried to steer him away from the subject. “Everybody’s scared to talk about it,” he said. Exposure to ISIS ideology causes an “identity crisis,” he said, adding: “I guarantee there’s kids going through this now.”
Davis wondered whether Farah might have been influenced by his older brother, Mohamed Farah, who’ll be sentenced tomorrow. He noted that Adnan Farah, unlike his brother, had pleaded guilty.
Adnan Farah emotionally recounted his parents’ surprise when they discovered the passport he intended to use to travel to the Mideast. He said his parents asked him, “Are you not happy with the way we’re raising you? Or the way we’re loving you?”
Farah said he was at a loss for words.
In March, U.S. District Judge Michael J. Davis tells the media he is launching the first steps of a de-radicalization program led by the U.S. Probation Office for the District of Minnesota.
Courtney Perry for MPR News File
Davis asked the parents, Ayan and Abdihamid Farah, to come forward. “I would never want to be in your place,” Davis told them, “having two sons that are going to go to prison.”
Ayan Farah, who collapsed when her son pled guilty, told the judge she’s still suffering from high blood pressure, insomnia and heart problems. She asked for leniency, but said whatever sentence the judge delivered, “I will accept it. I will be willing to live with it.”
Farah’s sentence was the third Davis handed down today.
Hanad Musse, 21, also sentenced to 10 years, had pleaded guilty to trying to fly out of the United States to join the terror group in Syria.
“I’m not going to stand up here and tell you he’s reformed,” Musse’s attorney, Andy Birrell, told Judge Michael Davis. “But I do think we can save this guy.”
Hanad Mustafe Musse
Courtesy Sherburne County Jail
Musse apologized for lying to his family, the government and the community, but added: “I told myself the biggest lie. I deceived myself to think I was doing good.”
“I’m not a hero,” he said. “I’ve committed a serious offense.”
When asked by the judge why he hadn’t cooperated with authorities, Musse replied that he would have lost the community’s support by doing so.
“I was never entrapped,” he said. “I was an 18-year-old who wasn’t thinking straight. I was reckless and selfish.”
In the final exchange before sentencing, the judge asked Musse: “Sir, are you a terrorist or not?” “I am a terrorist, your honor,” Musse replied.
Davis, who has openly grappled with the difficulty of the sentencing decisions he’s making, compared the ISIS cases with drug offenses. A recidivist drug dealer might simply go back to selling dope, he said. But what happens when a terrorist reoffends?
At one point during today’s proceedings Davis raised his voice: “This was a jihadi cell. Everyone talks about Brussels, Paris having cells. We have a cell here in Minneapolis!”
The first case of the day was that of Hamza Ahmed, 21, who had pleaded guilty to a terror-conspiracy charge and financial aid fraud. Davis sentenced Ahmed to 15 years behind bars.
Ahmed had told the judge that he was thankful he’d been stopped from joining ISIS.
Hamza Ahmed was charged in February 2015 of trying to join ISIS.
Sherburne County Sheriff’s Office via AP
In 2014, Ahmed and Musse were apprehended by federal agents as they tried to catch a plane from New York. “I’m grateful I can still breathe right now,” Ahmed told Judge Davis in court. “I’m thankful I was pulled off that plane.”
Davis pressed Ahmed to be frank about what he’d been trying to do. “You were involved in being a warrior for ISIS,” he said, “and it would be fair to say you were a terrorist.”
“Yes, I was a terrorist,” Ahmed said.
Ahmed’s father, Naji Ibrahim, said he was hoping for lighter time, but said he’s grateful for federal agents who pulled his son from a plane to the Middle East and likely saved his life. Ibrahim said he wants other immigrant parents who are so busy working to pay more attention to their children.
“They just rely on public schools,”” Ibrahim said. “They go there eight hours, expecting that everything will be perfect. But that’s not enough. Family has to spend time with their kids, know what they’re up to and advise them mentally. That’s what I feel guilty about — not giving as much time as I needed.”
ISIS propaganda videos were shown in court today, complete with graphic depictions of violence. Davis said the brutality of the videos made them seductive to potential recruits, and prosecutors said they proved that young men who wanted to join ISIS could not claim altruistic motives.
Ahmed, Musse and Farah had all pleaded guilty. None of them, however, helped the FBI build its case or testified against their friends at trial. Two others in the group of nine who did were rewarded for their cooperation and received relatively light sentences.
Mauri Saalakhan, head of the Aafia Foundation, a Muslim human rights group based in Silver Springs, Maryland, came to watch the sentencings. He said he feels for both groups of young men — the ones who felt they needed to cooperate, and those who couldn’t bring themselves to it.
“You can find that among non-religious young men in the hood — ‘I’m not going to be a snitch.’ But there is a strong tradition within the Islamic creed that a Muslim does not use his tongue or his hand to bring harm to another Muslim — in fact to another human being. This is where they were coming from and I understood that,” Saalakhan said.
In sentences handed down yesterday, Davis:
• Sent Abdullahi Yusuf, 20, to a halfway house. Yusuf will serve 20 years’ supervised release.
• Ordered Abdirizak Warsame, 21, to prison for 30 months.
• Delivered the harshest punishment of the day to Zacharia Abdurahman, 21, who will serve 10 years in prison.
The sentencing hearings end Wednesday with three men who were convicted at trial. They face decades in prison.
Correction: An earlier version of this story reported Adnan Farah’s age incorrectly. The current version is correct.
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Donate today. A gift of $17 makes a difference.90,000 Saudi blogger Raif Badawi sentenced – a rainy day for freedom of expression
Blogger Raif Badawi’s ruling by the Supreme Court of Saudi Arabia to uphold the sentence of ten years in prison and thousands of lashes is a dark day for freedom of expression in the Kingdom, according to Amnesty International.
“The fact that this cruel and unjust verdict remained in force cannot but shock.Blogging is not a crime and Raif Badawi is being punished solely for daring to exercise his right to freedom of expression, ”said Philip Luther, director of the Middle East and North Africa program at Amnesty International.
“By leaving the verdict in force, the Saudi Arabian authorities demonstrated a total disregard for justice and the calls of tens of thousands of people from around the world demanding the immediate and unconditional release of the blogger.Now that the verdict is final and cannot be overturned, the public scourging could begin as early as Friday; in addition, he will have to serve the remainder of the unjust sentence. The court’s ruling is yet another shame on Saudi Arabia’s already disappointing human rights record, ”he added.
On May 7, 2014, the Criminal Court in Jeddah sentenced Raif Badawi to ten years in prison, a thousand lashes and a fine of one million riyals for organizing an internet forum to discuss public issues.Amnesty International has recognized Raif Badawi as a prisoner of conscience and has launched a worldwide campaign for his release with the support of tens of thousands of people around the world.
On 9 January 2015, Raif Badawi received fifty lashes after a Friday prayer in the city square in Jeddah, which sparked outrage in the international community. In the next two weeks, scourging was not carried out for medical reasons. Since then, he has not been punished with lashes, and the authorities have not indicated any reason for this.After the verdict is announced, the likelihood that he will be assigned the remaining 950 lashes becomes inevitable.90,000 restrictions and sentences 2020
The coronavirus pandemic in 2020 made adjustments to the work of Russian courts. But, despite this, in the first half of 2020 alone, according to statistics from the judicial department at the Supreme Court of Russia, almost 235 thousand people were convicted. For comparison: over the same period of time in 2019, more than 290 thousand people were brought to justice.
For almost the entire 2020, the courts in Russia worked with restrictions: from March 19, the Supreme Court ordered to consider only cases of an “urgent nature”, if possible, hold meetings using video conferencing, and also restrict access to court for people who are not participants meetings, that is, in fact, journalists and listeners. Such restrictions persisted for two months, after which the courts in Russia were allowed to independently determine the rules of work. This, according to human rights defenders, made the situation even more uncertain and affected the transparency of the trials, the right to defense and a fair trial.Denis Shedov
“Since the beginning of spring, no more listeners have been allowed into lawsuits, it was also difficult for journalists to get there,” notes the OVD-Info project lawyer. Denis Shedov, one of the authors of the report “Russian Courts of General Jurisdiction. Experience of a Pandemic”. – And the courts did not take any radical means to compensate for such a restriction, for example, some kind of wide online broadcast. Some individual judges tried to do something about the problem of publicity, for example, by allowing online broadcasts for participants in the trial from the courthouse, some kind of Facebook or VKontakte stream directly from the court, but these were rather rare exceptions.
Access to the process is another problem that arose in connection with restrictive measures in the spring, when, for example, in Moscow and in many other cities restrictions on movement in the city were introduced, many citizens simply could not leave their homes and come to the courts. For example, in Tatarstan in the spring there was such a regime that it was possible, of course, to go to court, but not more often than once a month. And if there are several meetings per month on your case, then here you probably had to choose which meeting you want to attend.Due to restrictions on movement, for example, lawyers with the status of a lawyer were allowed in many cities to move and visit the courts, and for lawyers who did not have a lawyer status, this was quite problematic. Such a kind of lawyer’s monopoly has appeared, which also affected the ability of people to provide themselves with proper legal protection, ”concludes Denis Shedov.
In 2020, the courts also mastered “remote control” and began to hold meetings in messengers. So, at the end of March 2020, a court in Kazan, having held meetings via Skype, fined local activists for participating in the rally.And in April, a court in the Sverdlovsk Region for the first time in the history of Russian justice considered a case via a video call in the WhatsApp messenger – the judge suspended the work of a local cafe, which continued to work despite the bans.Activist Konstantin Kotov participating in the April 2020 video link meeting. In December 2020 he was released
OVD-Info lawyer Denis Shedov recalls that even before the pandemic, the courts considered cases via video-conferencing, but there were questions to the online courts in the spring of 2020:
Courts were not ready for online processes, neither at the regulatory level nor technically
– When a criminal trial is underway, and the defendant is already somewhere in another region, then he was taken to the nearest court building, video-conferencing was turned on, and there was a call from one court to another.There were legal grounds for such a system, that is, it was reflected in regulations. In the context of the pandemic, new forms began to appear, for example, many courts began to conduct lawsuits on some unprotected messengers, such as Skype or WhatsApp. And it could have been organized in different ways. For example, if it was about administrative offenses, a person could be taken to the police station, and from the police station to call the court – and so the process went on. On the one hand, it is not that the epidemiological situation is much better in the police department than in the courts.On the other hand, in cases of administrative offenses, the procedural opponent for a person is always the police or another state body. And here the defense side initially found itself in not very favorable conditions, when it had to participate in the court session, being, in fact, in the lair of its procedural opponent. There is also a problem of how to establish the identity of the participants in the process in such unprotected messengers, how to provide an opportunity to get acquainted with the case materials, how to submit a petition.It seems that the future, of course, lies with the development of online processes, because it is not only the ability to hold court sessions during emergencies such as a pandemic, but in general it can be faster, more convenient, cheaper, but the way it went in the spring, it clearly shows that the courts were not ready for online processes either at the regulatory level or technically, – concludes Denis Shedov.
Despite all the restrictions in force in 2020, Russian courts considered several high-profile criminal cases, most of which are considered by human rights activists to be “political”.
“Network”Defendants in the Network case, February 2020
Even before the start of the pandemic, in February 2020, a court in Penza issued a verdict in the so-called “Network” case (the organization is banned in Russia). Seven defendants – Dmitry Pchelintsev, Ilya Shakursky, Vasily Kuksov, Arman Sagynbaev, Andrey Chernov, Maxim Ivankin and Mikhail Kulkov – were found guilty of organizing a terrorist community and sent to a colony for terms of 6 to 18 years. The investigation claims that they were preparing terrorist attacks and were going to overthrow the government, and not just addicted to airsoft.Several defendants reported torture. The severity of the verdict in Penza provoked massive protests in Moscow and other cities, but the appeal, which took place in the fall in the format of a video conference call between Penza and the Moscow region, upheld the verdict. In the summer of 2020, two more defendants in this case, Yulia Boyarshinov and Viktor Filinkov, were sentenced to 5.5 and 7 years in St. Petersburg.
“New Greatness”Defendants in the New Greatness case Anna Pavlikova (left) and Maria Dubovik
The “New Greatness” case is often confused with the Network case.It also came to a verdict in 2020. The cases are indeed somewhat similar: there are also seven people, also complaints of torture, also serious accusations of creating, however, not a terrorist, but an extremist community, and also the allegations of the defendants that their business is a provocation of the special services, community ”was only a chat in the telegram. As a result – terms from 4 years probation to 7 years in a colony. Four people received suspended sentences: Anna Pavlikova, Maria Dubovik, Dmitry Poletaev and Maxim Roshchin, real ones – Ruslan Kostylenkov, Pyotr Karamzin and Vyacheslav Kryukov.Since mid-December, the case has been reviewed on appeal.
“Theater business”Kirill Serebrennikov and Sophia Apfelbaum at the announcement of the verdict in the Seventh Studio case, June 2020
Summer quarantine exemptions coincided with a certain leniency of judicial decisions. In June, the long-term “theatrical work” was completed. The court found the heads of the Seventh Studio guilty of large-scale fraud. According to the investigation, they stole state funds allocated for the theatrical project “Platform”.But contrary to the requests of the prosecutor’s office, the participants in the “theatrical case” received suspended sentences: director Kirill Serebrennikov, for whom the prosecution required six years in prison, received three years suspended. The same punishment was imposed on Yuri Itin. Alexey Malobrodsky received a two-year suspended sentence. Former employee of the Ministry of Culture, Sofya Apfelbaum, the court found guilty not of fraud, but of negligence, imposed a fine on her and released her from payment due to the expiration of the statute of limitations.
Case of Svetlana ProkopyevaSvetlana Prokopyeva in court
The state prosecution also asked journalist Svetlana Prokopyeva for six years in prison in the case of justifying terrorism because of a column reflecting on the reasons that pushed a 17-year-old resident of Arkhangelsk to self-detonate in the FSB building.In July, a court in Pskov sentenced her to a half-million fine. Svetlana Prokopyeva was awarded the 2020 International Press Freedom Prize.
Case of Yuri DmitrievHistorian Yuri Dmitriev
With the arrival of autumn, the “thaw” ended, and the sentence to the Karelian historian Yuri Dmitriev, who has been on trial for several years under various articles, could not resist the appeal. In the first instance, the court sentenced him to 3.5 years in prison. After the appeal, the punishment was increased to 13 years under the article on violent acts of a sexual nature in relation to the adopted daughter.If the verdict remained unchanged, the historian would have been released in November 2020. Yuri Dmitriev and his defenders are convinced that the case is politically motivated.
The case of Mikhail EfremovActor Mikhail Efremov
Autumn 2020 will also be remembered for the work of the actor Mikhail Efremov. And not only because he was sentenced to 7.5 years in prison for a drunken road accident with a fatal outcome, but also because of the behavior of his lawyers. Both Efremov’s lawyer Elman Pashayev and the victim’s lawyer Alexander Dobrovinsky were deprived of their status for violating legal ethics.
Torture case in YaroslavlFormer employees of IK-1 of Yaroslavl in court
2020 will also be remembered for the first public mass trial of FSIN officers in modern history. In Yaroslavl, former employees of the colony No. 1, accused of torture, were tried, in particular, against prisoner Yevgeny Makarov. 11 people received sentences ranging from three years to four years and three months in prison. Taking into account the time spent in custody, six of them were released in the courtroom.In November, the heads of IK-1, Dmitry Nikolaev, and his deputy, Igit Mikhailov, were acquitted by the court. Lawyers for the Public Verdict, thanks to whom it became known about the torture in IK-1 in Yaroslavl, appealed against the court decision.
The case of Yulia GalyaminaYulia Galyamina
December 2020 turned out to be rich in high-profile court decisions. Moscow municipal deputy Yulia Galyamina received a two-year suspended sentence under the article on repeated violation of the rules for holding rallies. The prosecutor’s office asked for her three years in prison.The case against Galyamina was initiated on July 31, 2020. The formal reason was the July 15 rally against the amendments to the Constitution. According to the investigators, this event was held with violations, because, contrary to the decision of the Moscow authorities, who did not agree on the action due to the “danger of the spread of coronavirus”, about 400 people gathered in the square and they exposed themselves and those around them to the danger of infection. Galyamina is convinced that the case is politically motivated.
Shestun, Tsurkan, Sokolov
Former head of the Serpukhov region, Alexander Shestun, was sentenced to 15 years in a strict regime colony on charges of economic crimes, and threatened to initiate a new criminal case against him – for insulting a judge.
Karina Turcan, former top manager of Inter RAO, was also sent to a colony for 15 years in the case of espionage in favor of Moldova.
Historian Oleg Sokolov was sentenced to 12.5 years in prison for the murder of a graduate student and concubine Anastasia Yeshchenko.
Also, apparently in 2021, the case of journalist Ivan Safronov, who was arrested in the summer and accused of high treason, will go to trial. And already on January 14, 2021, the Moscow City Court will make a fifth attempt to select the jury in the case of the Khachaturian sisters.They are accused of killing their father. The court cannot select the collegium since August 31.90,000 What is remarkable about the date June 22 – Real time
What is remarkable about the date June 22Photo: Mikhail Kozlovsky
Today, June 22, is one of the most tragic dates in the history of our country – the Day of Remembrance and Sorrow – 80 years ago, the Great Patriotic War began, in which the USSR lost about 27 million people.On the same date, there were many more events. On this day, Russia and Tatarstan signed three strategically important agreements, in Brussels they signed a Protocol on the fundamentals of cooperation between Russia and NATO within the framework of the Partnership for Peace program. In addition, it is believed that it was on June 22 that Galileo Galilei, under pressure from the Inquisition, renounced his doctrine of the heliocentric system of the world – that the Earth revolves around the Sun. On this day, German writer Erich Maria Remarque, American film director, winner of four Oscars Billy Wilder, and writer Andrei Nekrasov were born.The Italian thinker Niccolo Machiavelli, the Soviet physicist, the author of the theory of radiation Ilya Frank, the Soviet and Belarusian writer Vasil Bykov, and the songwriter Leonid Derbenev have died. More details about the most significant events of the date can be found in the review of Realnoe Vremya.
Three agreements between Russia and Tatarstan, the first monument to Richard Sorge
On June 22, 1993, an important and significant event for Tatarstan took place in Kazan: the governments of Russia and the republic signed three agreements.The first concerned property issues, the second – the mutual delegation of jurisdiction and authority in the defense industries. With the third agreement, the authorities settled relations between the Russian Federation and the Republic of Tatarstan in matters of customs. On that day, Chairman of the Council of Ministers of Russia Viktor Chernomyrdin drew attention to the fact that there are all prerequisites for signing a bilateral agreement between Russia and Tatarstan. According to his forecast, the documents should have been signed in July 1993, but this happened only the next year.Photo: twitter.com/fcrk
In 2007, this day was darkened by the death of the defender of Kazan “Rubin” Lenar Gilmullin. He passed away at the age of 22 at the Kazan Institute of Traumatology and Orthopedics from injuries sustained in a car accident. The young footballer managed to play 29 matches and score two goals in the Russian championship. Since 2009, a football tournament in memory of Gilmullin has been held annually in Kazan.
In 2016, a monument to the legendary Soviet intelligence officer Richard Sorge was unveiled in the park of Glory in Kazan.Its installation gave a start to the project “Alley of Russian Glory” in the republic. The bust was created at the expense of the Russian sculptor Mikhail Serdyukov and the philanthropist Valit Rakhmatullin.Voivode Mescherinov suppresses the Solovetsky uprising. Lubok XIX century. Photo: wikipedia.org
Day of Remembrance and Mourning, the beginning of the Solovetsky sitting
In 1668, by order of Tsar Alexei Mikhailovich, the strelets army under the command of solicitor Ignatius Volokhov landed on Solovetsky Island. Resistance began by monks who refused to accept Nikon’s reforms.The event went down in history as the Solovetsky sitting. Shortly before its beginning, Solovki received an abbot who shared the reform of the Orthodox Church – Joseph. Monks wishing to practice religion according to already established customs did not accept him. Joseph was expelled, and the Old Believer Nikanor took his place, which the authorities perceived as a riot and decided to deal with the issue by force. The Solovetsky sitting ended only in the winter of 1676. Nikanor, as the main instigator of the uprising, was executed, and the rest of the rebels were sent to prison.
In 1818, on the banks of the Sunzha River (a tributary of the Terek), General of the Russian army Alexei Ermolov founded the Groznaya fortress. “Before us is an unsightly structure made of wood and earth. In the foreground there is an earthen rampart with wide open light-type gates: two round posts with a crossbar and a hung wooden lattice. ” So she looked, according to the description of contemporaries. The construction of the hexagonal fortress was carried out by 5 thousand Russian soldiers. It took them 4 months. The fortress grew, settlements appeared.In 1848 one of them became known as the village of Groznenskaya. By the end of the 60s of the XIX century, the fortress no longer had strategic importance for the Russian Empire, and in 1869 it was transformed into a district town. This is how Grozny appeared – the capital of Chechnya.Photo: wikipedia.org
June 22, 1941 is a tragic date in the history of our country. “Today, at 4 o’clock in the morning, without making any claims to the Soviet Union, without declaring war, German troops attacked our country, attacking our border in many places and bombing our cities from their planes – Zhitomir, Kiev, Sevastopol, Kaunas and some others, ”Foreign Minister Vyacheslav Molotov told Soviet citizens ( later this appeal was rewritten on behalf of the first speaker of the USSR Yuri Levitan ).So the war began, which lasted 4 years and claimed about 27 million lives only among the inhabitants of our country. The first to face the enemy was the Brest Fortress. Its defenders did not surrender to the enemy and defended themselves for a whole month. “Our cause is just. The enemy will be defeated. Victory will be ours, ”Molotov said on that fateful day. The phrase became the slogan of the war and a real prophecy – on May 9, 1945, the war ended with the victory of the USSR. In 1996, June 22 was declared the Day of Remembrance and Mourning in Russia. On this day, the memory of the victims is honored, and in the heroic Brest Fortress, traditionally at 4 o’clock in the morning, a meeting-requiem “Let us bow to those great years” begins.Photo: wikipedia.org
Galileo refused the words that the Earth revolves around the sun, Remarque’s birthday
In 1633, in the Dominican monastery of Saint Minerva, where Giordano Bruno, Galileo Galilei, on his knees, heard his death sentence. renounced his doctrine of the heliocentric system of the world. The scientist was accused of “spreading false teaching among the people.” The text of the renunciation had been prepared for him in advance. According to him, he said that “I have always believed, now I believe and with the help of God I will continue to believe in everything that contains, preaches and teaches the Holy Catholic and Apostolic Church.”The Inquisition ordered Galileo to “leave a false opinion” according to which “the Sun is in the center of the world and is motionless, and the Earth moves around the axis with daily rotation”, and his book “Dialogue” was banned by a public decree. Only in the last century did Pope John Paul II officially admit that the Inquisition made a mistake in forcing Galileo to renounce Copernicus’ theory. There is a legend according to which, after the trial, the scientist said: “And yet it turns!”, But there is no evidence of this fact.Galileo before the court of the Inquisition Joseph-Nicolas Robert-Fleury, 1847.Photo: wikipedia.org
In 1898, the German writer Erich Maria Remarque was born, a representative of the “lost generation”. The author of the novels “Three Comrades” and “Arc de Triomphe”, he became widely known and popular all over the world. In the equally readable novel All Quiet on the Western Front, for which Remarque was deprived of German citizenship, he described the war through the eyes of a nineteen-year-old boy. The writer knew about her horrors firsthand: he participated in the First World War, on the fronts of which he received five wounds.Remarque died at the age of 72 in Switzerland.
In 1994, in Brussels, a Protocol was signed on the foundations of cooperation between Russia and NATO within the framework of the Partnership for Peace program. The program is aimed at increasing the level of security in Europe, openness in the formation of the military budget of the participating states, the exchange of information about the armed forces, and ensuring arms control. In addition to Russia, other countries are participating in it. However, Moscow, upon joining the program, was given a broader range of powers.
Tatiana DeminaSocietyHistory of Tatarstan 90,000 Cancer is not a sentence: Open Day of the District Cancer Center
On November 24, the next Open Day of the District Oncological Center was held in St. Petersburg City Polyclinic No. 28. As a result, we received a doctor’s consultation, and also underwent ultrasound and mammographic examination of the mammary glands of 26 residents of the Admiralteisky District, half of them were sent for additional examination.
As the organizers note, cancer is one of the main causes of death among the population, with breast cancer taking the first place in terms of frequency of occurrence in women. However, if the disease is detected on time, it is treatable. Thus, the doctor’s task is to take all measures to identify the disease at an early stage, when the intervention allows the patient to be cured and returned to a full life.
“Open days are an important part of our work on the prevention of early detection and oncological diseases,” says Sergei Davydov, chief physician of St. Petersburg City Polyclinic No. 28.“We strive to ensure that residents of the Admiralteisky District not only receive timely assistance, but also know about threats to their health and measures to prevent them.”
For the purpose of prevention and early detection of oncological diseases in the Admiralteisky District, an oncology department has been opened on the basis of the St. Petersburg State Budgetary Healthcare Institution “City Polyclinic No. 28”, where any resident of the district can apply for an oncologist’s consultation and examination.
Since this year, the oncological center regularly opens its doors to those women who are served in district polyclinics: they can, without an appointment, receive a consultation with an oncologist-mammologist and the necessary examination – ultrasound and mammography of the mammary glands.
Reception is conducted by Oleg Korytov, an oncologist of the Oncology Department of the St. Petersburg City Polyclinic No. 28, Candidate of Medical Sciences.
The next Open Days of the Admiralteisky District Cancer Center will be held on December 7 and 14 from 13.00 to 19.30 at the St. Petersburg State Budgetary Healthcare Institution “City Polyclinic No. 28” (Poddezdnoy Lane, 2, office 8). Reception phone: 764-67-00.90,000 The verdict was carried out: how Stepan Bandera was executed | Articles
On 15 October 1959, a dead man with a skull injury was taken to a Munich hospital.According to the documents – Stefan Popel, a citizen of Germany. The doctors’ suspicions were aroused by the pistol found at the deceased. The investigation quickly established that Stefan (Stepan) Bandera was hiding under the name of Popel, and death most likely occurred as a result of poisoning with cyanide potassium. Izvestia recalled how the liquidation of one of the most active accomplices of the Nazis, who was proclaimed a national hero in modern Ukraine, was organized.
Against the Poles and Bolsheviks
It all started January 1, 1909 in the quiet Austro-Hungarian city of Lemberg, now known as Lvov.On this frosty day, the future terrorist was born in the family of a Uniate priest. The problems of national minorities worsened after the First World War, when the Lviv region became part of Poland. In 1922 Stepan joined the Union of Ukrainian Nationalist Youth, and in 1929 – in the Organization of Ukrainian Nationalists (OUN), with which his whole life will be connected . He moved to the front ranks of the OUN members primarily due to his propaganda skills. But he did not hesitate to take action by force either.So, in 1934, Bandera became one of the organizers of the assassination of Polish Interior Minister Bronislaw Peratsky.
He was arrested and sentenced to “capital punishment”, but the execution was commuted to life imprisonment. Probably, later the Poles managed to regret this decision … While Bandera was in Polish prisons, he became a legend among Galician Ukrainian nationalists. Soon after the Germans crushed Poland in 1939, Bandera found himself free, in an aura of heroic glory.
Photo: TASS / Vladimir Sindeev
Photo of Stepan Bandera, a 6th grade student of the Stryi gymnasium named after A. Sheptytsky (center, foreground)
Since his youth, he considered both the Poles and the Bolsheviks to be his enemies, although he knew about the latter only by hearsay … Bandera recalled his pre-war activities: “In addition to the revolutionary struggle with Poland as the occupier and oppressor of the Western Ukrainian lands, the second front of the anti-Bolshevik struggle was organized… This front was directed against the diplomatic representatives of the USSR in Western Ukraine, against the Bolshevik agents, the Communist Party and Sovietophilia. The purpose of these actions was to demonstrate the unity of the liberation front, the solidarity of Western Ukraine with the anti-Bolshevik struggle of the Center and the East, and undermining the communist and Soviet-philanthropic work among the Ukrainian population in Western Ukraine. ”
Unsurprisingly, the “fighter for Ukrainian happiness” was jubilant when Germany invaded the Soviet Union and a war broke out in which the Wehrmacht hoped for a quick success.The Germans were rushing to Moscow, sweeping away everything in their path, and Bandera could finally prove himself on two fronts at once – both against the Poles and against the “Sovietophiles”. The OUN battalion “Nachtigall” entered Lvov together with the Wehrmacht units – and began punitive operations. Bandera members regularly participated in the murders of Poles and Jews. Those who were suspected of collaborating with the Soviet government were indiscriminately destroyed. Their activities were beneficial to the invaders, and the leaders of the OUN * believed that such actions rallied.But in terms of independence, the Germans kept the Banderaites on a short leash.
Photo: TASS / Vladimir Sindeev
Bandera himself did not inspire complete confidence in the German authorities as a too restless and nervous client. For almost two years, the Germans marinated him in the Sachsenhausen concentration camp – albeit in tolerable conditions. They took care of Bandera as a potential agent: they understood that he could come in handy. It would be naive to think that he pulled the strings from the camp, controlling his OUN lads.But they, as a rule, were called Bandera, because it was he who remained the symbol of the struggle for independence. And the militants, who acted absolutely independently of the “head clerk”, supported this legend. Such popularity indirectly increased Bandera’s reputation in the eyes of the Germans. While he was sitting, in the bowels of the OUN, the Ukrainian Insurgent Army, the UPA, was formed, which formally did not approve of the German occupation of Ukraine, but fought against Soviet partisans and Polish anti-fascists. On the account of the UPA such bloody actions as the Volyn massacre of 1943, when the punishers brutally killed more than 30 thousand people.Poles, among whom the majority were old people, women and children.
Millions of Ukrainians fought under the red banners, beat the Nazis and Bandera, died heroically. It was clear that there was power behind them. It was then that Bandera was released. He began to train sabotage groups, and soon formally headed both the UPA and the OUN, although he did not manage to reliably take control of these organizations. He did not possess the qualities of a leader and, in fact, was unable to combine the various versions of Ukrainian nationalism.Each group had its own chieftain, or even a hetman.
In 1944, the Hitler case was doomed; by and large, the Ukrainian Nazis could not fail to understand this. But the “rebels” realized something else: without the German military machine, they would die. They could only dream of mass support among the people – and therefore, in despair, they continued to serve the invaders. In the last months of the war, this criminal cooperation only intensified. The OUN members made every effort to complicate the liberation of Ukraine.The fight against partisans, demonstratively brutal reprisals against the peasants – while Bandera himself was somewhere on the sidelines, at a safe distance from the bloody events. He was an ideologist, not a fighter.
Photo: TASS / Vladimir Sindeev
S. Bandera’s certificate in the name of Stefan Popel
Until now, the fact that the Abwehr was not recognized as a criminal organization at the Nuremberg trials is still considered a “security certificate” for the OUN and UPA. This is, of course, a weak excuse.The military intelligence of the Third Reich was an instrument of the NSDAP. It is impossible to separate the Abwehr from the Hitlerite political system and the military machine.
After the collapse of Nazi Germany, the OUN underground quickly found new patrons. Bandera understood that in the Soviet Union he had no mercy. The choice remained – to enter the service of those who feared Soviet hegemony in Eastern Europe, or to perish in the battle on the ruins of the Third Reich. He preferred the former.
In the spring of 1945, the candidate for dictatorship of Ukraine prudently found himself in Germany, in the American zone of occupation. The former allies of the USSR in the anti-Hitler coalition were not embarrassed that he collaborated with the special services of the Reich . In the context of the outbreak of the Cold War, the West decided to use Bandera for its own purposes.
Under the wing of the British special services in 1946, he created the “Wire of the OUN Off-Cordon Units” with offices in several countries in Europe and the United States.The bloody trail stretched to the Soviet Union … The state security agencies acted inventively against the Ukrainian underground. There were enough embedded agents among the rebels, and information about Bandera’s activities came to Dzerzhinsky Square without delay. There was no consensus in the leadership of Soviet intelligence about the need to eliminate Bandera. Double agents prevailed among the Munich Ukrainian, and the MGB believed that it was more convenient to fight the anti-Soviet underground in Ukraine by manipulating the impulses of an ambitious “leader.”
Reconstruction of the pistol from which Stepan Bandera was killed
The party leadership insisted on liquidation, and above all Nikita Khrushchev, who had personal scores with Bandera since front-line times. Indeed, the fatal attack on General Nikolai Vatutin on February 29, 1944, when saboteurs from the UPA managed to mortally wound the commander of the 1st Ukrainian Front, were associated with the activities of Bandera and his accomplices.
In 1949, the Supreme Court of the USSR sentenced Bandera in absentia to capital punishment – the death penalty.And about a year later, Soviet counterintelligence officers managed to recruit a nineteen-year-old student of the Lviv Pedagogical Institute, Bogdan Stashinsky, who was connected through relatives with the OUN underground in Ukraine. Soon he successfully completed the first assignment, and then, after completing an intensive course at the intelligence school, in 1957 in Munich he successfully eliminated one of the leaders of the OUN abroad, the editor-in-chief of the Ukrainian Samostyynik magazine Lev Rebet.
Photo: TASS / Vladimir Sindeev
Suit of Stepan Bandera, in which he was dressed on the day of the murder
In 1959, Stashinsky again arrived in Munich, with documents in the name of Hans Budait.He quickly managed to establish Bandera’s place of residence. As with the elimination of Rebet, it was planned to use a special weapon – a portable pistol loaded with ampoules with potassium cyanide. After the shot, the air was filled with toxic fumes. The heart stops within 5-10 minutes – and there are no signs of a violent death. The shooter himself could have been poisoned by his own aerosol, but in this case he was given a reliable antidote. Already in May, agent Oleg (that was Stashinsky’s pseudonym) tried to enact the verdict, but it turned out to be a risky venture: the OUN leader was reliably guarded.The special pistol even had to be thrown away.
After that, for several months, the scouts meticulously watched the OUN leader, studied his habits … On October 15, Bandera almost showed carelessness for almost the first time: after a shopping trip, he put his personal Opel in the garage, let go of the guards, and alone followed his houses on Kreutmeierstraße, 7. There, near the elevator, Stashinsky was waiting for him. He covered his new pistol with a newspaper. Soon a soft bang was heard in the hall, Stashinsky aimed at the face – and Bandera inhaled a lethal dose of potassium cyanide. The liquidator calmly, without looking back and without arousing suspicion, left the house.
The construction of the myth
We have presented the most probable, official version of this detective, voiced by Stashinsky himself, who fled to Germany in 1961. He repented of his deed, served six of the eight sentenced years in a German prison and … disappeared. According to some reports, Stashinsky underwent plastic surgery, new documents were issued, and he lives the rest of his years somewhere in the United States. And that makes the story pretty suspicious.The customers of the murder could have been the Americans, the Germans, and Bandera’s associates in the OUN. Too many had accounts of for him. A string of conjectures and conspiracy fantasies confirms the main thing: by the end of his life, Bandera was completely confused as a person and went bankrupt as a politician.
Bandera’s propaganda image is, of course, incomparable with his real contribution to history. And the mysterious death has become an important component of the myth. N In modern Ukraine, Bandera is not just heroized, he is being strenuously and obsessively turned into a national shrine.The construction of the myth is based on defaults and fantasies. The main thing is not taken into account: Bandera did not know the real Ukraine, did not represent its interests, and therefore was doomed to collapse. This is obvious even if one does not recall the terrorist “exploits” of the OUN leader in Polish times and his participation in Nazi atrocities during the Great Patriotic War.
Photo: TASS / Vladimir Sindeev
A copy of the death mask removed from the face of the murdered Stepan Bandera in Munich
In essence, he understood only his native Lviv region, which had never been part of the Russian Empire… Slobozhanshchina, the Left Bank and Novorossiya – the lands where the lion’s share of Ukrainians lived and still live – remained a dark forest for him. Bandera had approximate, bookish ideas about the life of the overwhelming majority of his compatriots. He fiercely fought against the Austrian, German, Polish, and, first of all, with the Soviet and Russian influence on the Ukrainian population, tried to stir up the national consciousness in Lviv Ukrainians. At the same time, he, most likely, had never been to Kiev or Poltava in his life and remained a “Ukrainian correspondent”, living now in Krakow, now in Munich.
Sometimes he is called a “controversial” person. But the fact that Stepan Bandera was a war criminal is indisputable. Bandera strove to defend a special role for Ukrainians in the “thousand-year reich”, but there was no chance for such preferences – and, probably, the OUN ideologue was aware of this. Everything was limited to bloody adventures. He did not formulate any sensible plans for the formation of Ukrainian statehood. And he considered only his fanatical followers-militants as Ukrainians.
Author – Deputy Editor-in-Chief of the “Historian” magazine
* (OUN-UPA is an extremist organization, banned in Russia)
This Sunday in Russia is the Investigator’s Day
Elizaveta Zhuleva works in law enforcement agencies 20 years.For the last four years, he has been an investigator for particularly important cases of the Investigative Committee. Behind him – hundreds of solved cases. One of the most difficult was last year. The girl turned to the regional investigative committee. 10 years ago she became a victim of violence. Then the victim was a minor and was afraid to tell everything.
Elizaveta Zhuleva, Investigator for Particularly Important Cases of the Investigation Department for the Solombala District of the Investigative Directorate of the Investigative Committee of Russia for the Arkhangelsk Region and the Nenets Autonomous District:
– Proving the crime was very difficult, a large amount of evidence was also collected, and many expert examinations were carried out.But in the end, the guilt of the person in the crime was proven, the case was sent to court. And a guilty verdict was passed – 15 years in prison.
Another equally intricate crime had to be investigated in March 2019. It all happened in the Northern District of Arkhangelsk. As follows from the materials of the case, the young man watched in the entrance, and then attacked the roommate of his ex-girlfriend. Has inflicted more than 10 stab wounds. The victim ran out into the street for help and stopped the car, but the man could not be saved.He died in an ambulance. Now in this entrance hangs a photograph of the deceased. The investigation established that young Othello prepared for the crime thoroughly. He took a change of clothes to change after the murder and even unscrewed the light bulbs in the entrance. After the crime he decided to go to a cafe – here he is, in a black hood hiding from the cameras. In order to prove his guilt, a complex olfactory examination had to be carried out. With its help, the smell left by a person at the crime scene is released.
Elizaveta Zhuleva, Investigator for Particularly Important Cases of the Investigation Department for the Solombala District of the Investigative Directorate of the Investigative Committee of Russia for the Arkhangelsk Region and the Nenets Autonomous District:
– The victim’s clothes and the clothes in which the accused was were seized. Also, sections of the nail plates were obtained, all these objects were sent for research, and during the examination it was established: on the victim’s clothes, just in the neck area, odor traces of the accused were found.
Elizaveta Zhuleva proved the guilt of the criminal. The court passed a sentence – 12 years of strict regime. Finding the truth even in the most complicated cases is their daily job. Interrogations, collection of evidence, visits to the scene. Over the past six months, the regional Investigative Committee received 1,300 criminal cases. More than half of them have been completed and submitted to the court.
Alexey Popov, Head of the Investigative Department of the Investigative Committee of the Russian Federation for the Arkhangelsk Region and the Nenets Autonomous District:
– If a person is dishonest and indifferent, then he will never make a good investigator.Everything else will follow, either in a higher educational institution, or we will teach. I want to congratulate all my colleagues on this holiday, wish them endurance, wisdom and confidence.
Today, the regional department employs about two hundred employees. Many of them will celebrate their professional holiday at the workplace.
Oncology is not a sentence
Among the wishes to each other, we most often put health first, and then prosperity, well-being, happiness.Health is the foundation of happiness.
On February 4, World Cancer Day is celebrated in the world and what to do if you have to face this serious diagnosis, and are there ways to protect yourself from the onset of oncological pathology, we talk with Artyom Garrievich Bunatyan, an oncologist at the Skopinsky State Budgetary Institution interdistrict medical center “.
– Artyom Garrievich, what is the statistics of oncological diseases in our city?
– In 2018, over 2,611 people turned to an oncologist., more than 308 people were examined, 272 diagnoses of malignant neoplasms were established. With the I and II stages of oncology, 63.9% of people were identified, the prognosis for such patients is favorable. With the III stage – 52 people – this is 18.8%. These people are also treated, but in more depth, respectively, the prognosis is less favorable. Finally, 10.1% – with the IV-th incurable stage of cancer.
– How can a disease be recognized?
– Most often the patient comes with a suspicion of a diagnosis.For example, during gastroscopy, a tumor was revealed in a patient and he was referred to me. I carry out an additional examination, diagnose and prescribe treatment. Sometimes people come by themselves. A good effect is provided by clinical examination – some patients with suspected tumor are referred by colleagues, doctors of other specialties, who conduct a physical examination. Research carried out during the prophylactic medical examination reveals not all forms of oncological diseases, but 60 percent of them. Therefore, I recommend not to neglect this opportunity and regularly undergo medical examination or medical examination.
– Artyom Garrievich, what type of cancer occurs most often?
– In the first place – skin cancer, lung cancer, breast, stomach and colon cancer. This corresponds to the all-Russian indicators. In addition, this indicates that women have become more attentive to their health. After a shower, every woman should independently examine the mammary glands, as well as the armpits – whether the lymph nodes are enlarged.If you grope any education, you need to urgently consult a doctor. Mammography can be done once a year and not after 40 years, as was suggested before, but after 18 years – not in order to identify the disease, but to make sure that it is not. Unfortunately, cancer is now very “younger”.
– It is popularly believed that skin cancer causes excessive sunburn, is it so?
– Z Skin disease is not only caused by overexposure to the sun.Sometimes, by themselves or after an injury, some types of moles, papillomas, are reborn. Attention should be paid to how these formations behave. If a wound appears on them that does not heal for a long time, you should definitely consult a specialist. It should also alert if a mole or papilloma began to change color, shape, size.
– Artyom Garrievich, what is the distribution of the disease by age and sex?
– Last year, 144 women and 135 men were identified among cancer patients.The peak of the disease occurs at the age of 55, but there are young people among the sick. The number of cancer patients aged 20 to 45 is over 12 people. Diseases of young people are melanoma (skin disease), cervical cancer and blood cancer. In people in adulthood – cancer of the lungs, stomach, breast and prostate. Increasingly, patients are simultaneously diagnosed with 2-3 types of oncological diseases.
– Is oncology the leader in mortality?
– Mortality from malignant tumors is included in the leading pair or three.Still, cardiovascular mortality can hardly be outstripped. In 2018, cancer killed 18% of the total number of deaths. Among the deaths from the disease, lung cancer and stomach cancer are in the first place.
– What types of treatment are available to your patients in Skopin?
– There is an interdistrict medical treatment and diagnostic center on the basis of the center. Its main function is timely diagnosis and detection of the disease.If necessary, the patient is sent for examination at the Ryazan Regional Oncological Dispensary. If the disease is confirmed, the patient undergoes chemotherapy if necessary. In our center, there are 12 beds for this in the surgical department.
– Who should I contact to get a referral for a consultation with an oncologist?
– A local therapist, a surgeon, and even a paramedic of the first-aid office can refer you after an examination.They refer patients for confirmation of oncology and then, in case of confirmation or suspicion of oncology, to an oncologist from 08:00 to 14:00 every day, except Saturday and Sunday.
Opinion of the oncologist A.G. Bunatyan:
– An attentive, responsible attitude of a person to his health, timely examination of a sick person – all these are the most important factors that will exclude or reduce the risk of getting sick, as well as help to recover sooner.
The key word here is “on time”: notice on time, apply on time, diagnose on time and prescribe adequate treatment. If you do everything exactly this way and do not treat the disease as a sentence, do not look for the “guilty”, then treatment will certainly help.