UPDATE (01/15/2018): Mysterious Images have been awarded to all Summoners who managed to invite 5 friends with the “allowed” status before the end of 2017. _________________________ UPDATE (01/09/2018): If you encounter any problems with the Refer a Friend program, please contact support. The forum will not be able to help you quickly and your request may go unnoticed. ____________________________ UPDATE (12/19/2017): Hurry up before the New Year to receive **additional reward - Mysterious Image**. An additional reward will be awarded until January 12 to all players who managed to invite 5 newcomers to League of Legends with the “admitted” status. ____________________________ UPDATE (11/16/2017): Chests and keys have been awarded for newcomers invited as part of Early Access. ____________________________ UPDATE (10/11/2017): The program is available to all players of the RU server! All conditions for additional rewards within Early Access remain the same. We'll be happy to answer your questions in this thread. ___________________________________ Hello, forum summoners! During the broadcast of the World Championship final (starting at 09:30 Moscow time on November 4), we will be giving away a boost with early access to the “Invite a Friend” program. If you are lucky enough to receive it, the information below will be relevant. If you missed the broadcast or didn’t have time to activate the boost, don’t worry – soon the “Invite a Friend” program will be available for the entire server. **In this topic we will answer your questions related to the program. Tips and recommendations are welcome!** _**What is the “Invite a Friend” program for?**_ The goal of the program is to unite and increase the Russian-speaking League of Legends community. At the invitation of a friend, a beginner can receive comfortable conditions to quickly get used to the game: an XP boost (issued after level 10), 50 champions for a month and, most importantly, advice and support from a veteran. The inviting player, in turn, can receive up to 10 chests for each newcomer - as a reward for contributing to the development of the community. _**What rewards will I receive for inviting friends?**_ For each invited friend you can receive up to 10 hextech chests (and if you are a lucky owner of early access - up to 11). * 1 chest - after you win a co-op game with a friend. * 2 chests – after a friend reaches level 11. * 7 chests – after a friend reaches level 30. _**How ​​to invite friends? **_ Register for the “Invite a Friend” program using your account social network(VKontakte, Facebook). After that, copy your personal referral link and send it to your friends. When your friends click the link, create a League of Legends account, and sign up for the Refer a Friend program, you'll see their names in the friends list on your page. _**Who can you invite to the game?**_ Any new friend who has not yet played League of Legends. His experience in other MOBA games does not matter, the main thing is that “League of Legends” is new to him. _**What will happen if I invite an experienced player?**_ First of all, you will spoil the impression of the game for real beginners. Imagine being introduced to League of Legends for the first time. It’s hard for you, you don’t understand what you need to do on the line, how to play as a champion, what items to buy. And then a real veteran plays against you, destroying the entire team in any fight. Do you think you’ll want to continue playing “League”? Hardly. Please be careful about the experience of other players in our community and invite only true newcomers. _**How ​​does checking invited friends work? **_ Each invited player goes through an automatic verification process that determines whether he is a real newcomer or not. We do not disclose the verification algorithm so as not to make the system vulnerable to attackers. The process usually takes no more than 5 minutes, and the test results are very accurate. _**I invited a friend, but he was not allowed to participate in the program. What to do?**_ If you are sure that our verification system has made an error, and your friend is a true beginner who has never played League of Legends, then please contact support. We will investigate and change the status to “cleared” if we find that automatic system checks were wrong. If your friend has already played League of Legends, then nothing can be done - he will not be able to participate in the program. But you can remove him from your list of invited friends and invite a real newcomer instead. _**How ​​many friends can I invite?**_ By default, you can only invite 3 friends. If they all successfully pass the test and turn out to be newbies, 2 more slots will open for you to invite friends. _**I don’t see my friend in the list of invitees on the program page. What to do?**_ Most likely he did not complete the registration process using your referral link. Please note that registering for the invited friend program consists of several steps, each of which is required: * Step 1: Create account League of Legends and log in to the site using it. * Step 2: Register in the program using a social network account (VKontakte, Facebook). *Step 3: Select a starting set of 50 champions. _**What are starter sets for beginners?**_ A beginner is offered 4 starter sets with 50 champions to choose from: * Support and Marksmen * Tanks and Fighters * Assassins and Mages * Universal In each set, 20 champions belong to the selected class, another 30 are representatives of other classes. All sets consist of the simplest champions in terms of mechanics and understanding of the game for them. The sets do not include champions available in the beginner rotation (Aatrox, Varus, Ashe, Garen, etc.) and those who were released in 2017. Full list of champions included in the starter sets: * **Support and Marksmen** (Jhin, Ezreal, Vayne, Caitlin, Twitch, Sivir, Lucian, Corki, Miss Fortune, Kog'Mao, Braum, Soraka, Bard, Leona, Zhanna , Sona, Lulu, Tariq, Thrash, Karma, Malphite, Amumu, Maokai, Zack, Nautilus, Rammus, Poppy, Warwick, Jax, Hecarim, Olaf, Renekton, Trundle, Irelia, Vi, Fizz, Nocturne, Talon, Eliza, Ka 'Zix, Akali, Kassadin, Pantheon, Syndra, Ziggs, Morgana, Lux, Malzahar, Annie, Xerath).* **Tanks and Fighters** (Maphite, Amumu, Maokai, Zak, Shen, Rammus, Poppy, Nautilus, Sejuani , Volibear, Warwick, Jax, Hecarim, Olaf, Renekton, Trundle, Irelia, Shyvana, Skarner, Vi, Jean, Caitlin, Twitch, Sivir, Lucian, Miss Fortune, Ezreal, Braum, Soraka, Leona, Zhanna, Sona, Lulu, Tariq, Karma, Fizz, Nocturne, Talon, Elise, Kha'Zix, Akali, Kassadin, Pantheon, Syndra, Ziggs, Morgana, Lux, Malzahar, Annie, Xerath).* **Assassins and Mages** (Fizz, Nocturne, Talon, Elise, Kha'Zix, Akali, Kassadin, Evelynn, Pantheon, Zed, Zyra, Syndra, Ziggs, Morgana, Lux, Malzahar, Annie, Xerath, Brand, Twisted Fate, Jhin, Caitlin, Twitch, Sivir, Lucian, Miss Fortuna, Ezreal, Braum, Soraka, Leona, Jeanne, Sona, Lulu, Tariq, Karma, Malphite, Amumu, Maokai, Zack, Nautilus, Rammus, Poppy, Warwick, Jax, Hecarim, Olaf, Renekton, Trundle, Irelia, Vi) . * **Universal** (Jean, Caitlin, Twitch, Sivir, Lucian, Miss Fortune, Ezreal, Braum, Soraka, Bard, Leona, Jeanne, Sona, Lulu, Tariq, Karma, Malphite, Amumu, Maokai, Zach, Nautilus, Rammus, Poppy, Volibear, Warwick, Jax, Hecarim, Olaf, Renekton, Trundle, Irelia, Shyvana, Vi, Fizz, Nocturne, Talon, Elise, Kha'Zix, Akali, Kassadin, Pantheon, Zyra, Syndra, Ziggs, Morgana, Lux, Malzahar, Annie, Brand, Xerath). _**When will I and my invited friends receive rewards? **_ In most cases, rewards are awarded within an hour from the moment the conditions for receiving them are met. If you are sure that you should have received a reward, but it never arrived, please contact support. _**Can I participate in the program if I do not play on a Russian-language server? **_ The “Invite a Friend” program is intended only for RU server players. _**Where should I write if I have questions?**_ Questions, suggestions and recommendations can be sent to the support service or left in this thread.

A person is faced with the need to change everything, how to start new life? What compels him? Parting or loss, illness or disappointment. At one “wonderful” moment it suddenly becomes clear: “ If I don't change my life I'm done».

It feels like there is a wall in front of you, behind which a new life is hiding. Maybe it's made of brick. Or from cardboard. Push her? Bypass? Find a passage on the side? I can't decide on anything. I just stand there, look at this wall, and do nothing.

In which direction to change - options are quickly found. It can be this way, it can be that way. And a mirage is already looming in the distance - “ this is how I will live...»

And then - the wall. And misunderstanding: “ Why can't I take a step? What is holding me back? What's holding me back?

There are several options. Choose yours.

• Fear

« What if I can't? What's waiting for me there? What if this is self-deception?»

• Impotence

« I want to go there, I want to break through. But I can not. We need to concentrate and take a step, a breakthrough. And it was as if my whole body was paralyzed. I can't bring myself to do anything. Too much effort has already been spent. The minutes are passing and I'm just not able to»

• Doubt

« What if this is just an illusion, and nothing awaits me ahead? I’ll believe, I’ll make a leap, but what’s ahead will be the same? Or maybe even worse.»

• Cargo

There will always be those who say: “ Wait, where are you going?“They will pull you back with words, looks, and actions.

Things that need to be completed before the wall is destroyed. One thing. Two. Three. Then - a lot! What kind of breakthrough is there if it only works backwards?

• Guilt.

« How dare I want better life? It's my own fault that there's a wall in front of me. I shouldn't poison the beautiful world of the oasis with my presence»

• Self-flagellation

« I don't deserve anything else. Pulling my own burden is my lot. Only a strong, brave, bright person could break through the barrier and deserve happiness. I don't have what life rewards me for»

A way to start a new life, how to win the fight against yourself?

In this fight, you will always be both a winner and a loser. In any case, you will have to lose something. The usual image life, old habits, friends. But the reward can also be significant: peace, joy, hope for the future, for some, even the entire open world.

But in order for the battle to take place, for the wall to be passed, one must study oneself well. After all, besides the psychologist, you yourself are your ally. The enemy, no matter how offensive it may be, is you too.

The beginning of a new life. What are you like?

Impetuous or leisurely? Rational or reckless? Logical or intuitive? Sociable or reserved? Focused on inner world or appreciating the external manifestations of processes?

The choice of weapon of victory will depend on the answers to these questions.

Let's move from lyrics to practice.

Perhaps you know the answers to all these questions. Then, congratulations, the task has become easier. But if you don’t understand what is about you and what is not about you?

The easiest way to understand yourself is to get to know each other better, as if you were an outsider. A drawing or photograph will help you do this.

How to get to know yourself?

Personally, I like the option with a pattern. It is more creative, which means it involves more of the soul, psyche, and unconscious.

You need to depict yourself in the drawing. Portrait resemblance is not important. It is necessary that you personally understand: “ It's me!“It’s best to draw a figure on A4 sheet that has some resemblance to you. Perhaps there will be similarities in clothes, hairstyle, eye color, favorite pose. Image size – as you wish.

If you don’t like to draw, take your favorite photo where you like yourself. Where are you happy and contented?

Sitting calmly, without being distracted by fuss, get to know the depicted hero. You ask questions, you give answers from the hero’s position.

Questions for your hero

Here are the main questions whose answers are important to you:

-What do you value in yourself? Name at least three character or appearance traits.

- How do you prevent yourself from becoming happy? Name at least three habits, or character traits, or external manifestations.

- What do you want to find behind the “wall”?

-What do you want to leave here?

I really count on your ability to analyze independently. If something doesn’t work out, I’m ready to help.

Got answers? Be able to draw conclusions from it in order to choose your own path to overcome the obstacle.

These are the options that I know of. Again, I invite you to choose.

How can I destroy the wall?

I will name the main approaches, including yours.

1. Wait and mature.

The most difficult method, suitable only for deeply intuitive people who know how to “feel the moment.”

If you cannot get to the “other” side, then you are not ready yet. A lot of things have accumulated in your soul that require inner awareness. Or you don't feel ready to start a new life. Then - mature, relying on your intuition. In one truly wonderful moment, you will easily take a step forward and the wall will collapse by itself.

Secret: Know that change is inevitable. Be 100% confident that you will take a step forward. The feeling of certainty does not come from somewhere outside, but from within you. If you are intuitive, then you understand very well what I am talking about. People like you have the phrase in their vocabulary “I felt that it couldn’t be any other way”

2. Small business

How to start a new life - start small, but radical. Women often intuitively do exactly this.

I went and got a new haircut. I bought a new blouse. I called and made an appointment for the procedure. I deleted an unnecessary contact from my address book. I bought a plane ticket.

That's it, the point of no return has been passed. The main thing is not to look back.

This does not require global moral or physical effort. In standby mode - hop! - that's all. Without hesitation. An option for those who need support - external world and 5 human senses.

Secret: to feel that the world has inevitably changed. That is, yesterday, before your action, it was like this, but now it’s different. Even if the difference in fact is only in the color of your hair, it feels different! You are different. This means that the new “I” can destroy any wall.

3. Salvation Army

If you are ready, involve your loved ones to help. Delegate tasks. Let you, lethargic and
helpless, moving towards the beginning of a new life proxies . And you will be able to thank when you are able!

This method is suitable for those who live by communication. In whose house the doors are never closed, in whom there is a “support group” - sisters, brothers, friends, buddies with whom you can not only talk, but also be silent.

Secret: do not interfere. The Salvation Army's job is to save you, not to deal with objections. If there are too many objections, add a psychologist to the list of rescuers who will professionally defeat your “cockroaches.”

Book a consultation with me

In February I received the Liebster Blog Award Relay Award. Receiving such an award is a sign of gratitude, a symbol that the blog is loved and read.

The award was presented to me by Nina Ganina, author of the blog Jesperryn. I am very pleased that Nina noted on my blog the points that are so important to me. This means that I am able to convey my thoughts correctly to the reader.

The winner of the Liebster Blog Award must:

1. Write a post about receiving an award. Leave an open link to the blog whose author gave you the award, and answer 11 questions from this author.
2. Create a list of 5-11 winning blogs worthy of an award and ask the winners to answer 11 questions.

MY ANSWERS TO QUESTIONS

What is beauty for you?

Beauty for me is in the details that support the overall theme or concept. Beauty is a very broad concept, but it applies to literally everything. This is both a beautiful house and beautiful girl how to behave beautifully in some situation. There should always be a single goal in what we do, an understanding of what we want to achieve.

Who is your favorite book or movie character and why?

“Those who believe that orange will replace pink are deeply mistaken!” said Elle Woods, a legal blonde. If no one believes in you and everyone thinks you're a fool, then you just need to go to the store, buy a pink laptop and kick everyone's ass. Well, manicure, of course, has not been canceled

Tell us about one thing that you would correct in this life.

When I was little and dreamed of a magic wand, I wanted to wish for peace in the world. Now I would like people to listen to each other and hear, so that two people value relationships, do not swear or quarrel over trifles, and are able to hear and understand what their partner is telling them. For people to be considerate of each other and careful with the relationships they have.

Imagine that you briefly went back in time, five years ago, and you can give yourself one important piece of advice. What would you say?

Be brave! In general, my approach is that I don’t regret anything. Everything that happens, I believe, should happen because we must learn some lessons and some experience from it. It sounds, of course, terribly boring and philosophical, but it is so. Of all my life, I would like to change, perhaps, only the incident when, in childhood, my sister and I accidentally broke my mother’s crystal vase, but otherwise, I would leave everything as it is.

Why did you decide to start a blog?

In 2002, when I started my first blog, it was just for fun. I learned about LiveJournal, I liked reading other people’s blogs, as if you were reading other people’s diaries, but kind of with their permission, and I wanted something like that. My return to Brazil prompted me to re-read my notes from 10 years ago - oh, how differently I wrote then. “A home you want to come to” is a completely different blog. There was an idea behind it, but most importantly, my desire to create and share. Well, I was also deathly jealous of some successful bloggers and wanted to be “like theirs.”

What should your dream blog look like?

The blog of my dreams is an Internet platform thanks to which I develop myself and develop my business projects. And then, probably, everything is like everyone else. The usual desires of a simple blogger. A clear focused concept that is clear to my audience, a beautiful and clear design, nice photos, which I make myself, high-quality texts that are pleasant to read, regular updates, many positive comments, regular readers.

What goals do you want to achieve through blogging?

Through the blog I hope to find people who share my ideas and interests and hopefully in the future will support the commercial projects that I would like to organize. This is the most the main objective, of course, on the way to this, but besides this, I like that blogging disciplines me, forces me to write, photograph, come up with new ideas and projects.

What is more important - learning from mistakes or successes?

Who knows, it seems to me that the main thing is to learn, not stand still and develop. I often think so much about something, I try to weigh everything, think it through and do it perfectly, that in the end time runs out and nothing happens - this is wrong. There is no need to bother, you need to make mistakes and achieve success.

What do you do if you are sad?

I usually turn on Norah Jones, drink wine, eat cheese, call my sister or best friend and whine.

Which one is the most unusual job did you have to do?

At the beginning of 2002, I studied in Finland. Of course, there wasn’t much money. And although the college provided me with a hostel, food and even dry rations for the weekend, I still wanted to go to the store and buy myself ice cream. Although, to be honest, I hung out more in stationery stores, where she looked fascinated at the colored folders. Then I was offered a job folding booklets. There were stacks of pages laid out in the room; the booklets had to be collected in the correct order. Not at all difficult, although not very intellectual, but since it was civilized Finland, they paid me the minimum wage per hour set by the state (something like 5 euros). I remember thinking it was a pretty good deal.

If you were writing a book about yourself, what would the title be?

It would probably have the same name as my LJ and Butusov’s song. “A girl walks around the city barefoot.”

5 LIEBSTER BLOG AWARD NOMINEES

Here are five wonderful blogs to which I would like to give the Liebster Blog Award. Congratulations to the winners, and I encourage everyone else to definitely take a look at the links, it will be interesting.

Such a simple life. Blonde Yulia writes about lipsticks, scarves, shoes and manicures, and also about things so distant to me like her husband and two boys, one of whom is cutting his bangs, and the second is chewing with interest. kitchen towels. This is incredibly funny, and I sincerely believe that some editor should urgently find Yulia and publish a book with her notes.

Uxevent. Anya Dvornikova shares observations, tricks and thoughts about event management. Her blog contains a lot of interesting finds, as well as practical materials that can be used when organizing an event - from round table before the big conference.

ThinkPink. Date Pink. A positive blog by an anonymous author about women, men, the intricacies of their relationships and the search for Mr. Big. If you, like me, miss the series “Sex in big city”, then you should read. Be prepared to laugh a lot.

Like in the movies . My sister Sophia’s site is about her life, which is like a movie, about beautiful places, smart books, adventures in search of lighthouses, gatherings in the kitchen and cozy cafes, and of course, about movies. The blog is full of doodling-style illustrations and bright photographs - they alone lift your spirits.

Niklenburg. Lena and Nikita's blog about their year-long trip around the world. In addition to the story of their journey (and, believe me, it’s worth reading), the guys share tips on how to travel independently and inexpensively, and most importantly, how to find simple joys in travel.

MY 11 QUESTIONS FOR THE WINNERS

1. If there was a time machine, where would you like to go with it?
2. What can't you pass by?
3. Do you like order?
4. What's on your bedside table?
5. Which country would you like to travel to?
6. What do you bring as souvenirs and travel memories?
7. What are you dreaming about?
8. Tell us about the first concert you went to.
9. Tell us about the most unusual birthday you've ever had.
10. What surprises you?
11. What makes you happy?

We at Zozhnik really love what Steve Camb, owner of the Nerdfitness.com project, writes. And this motivating article of his was included in the top according to the community of American trainers The PTDC. In general, we spent a couple of days translating it for our beloved readers. Because the article is fire!

If you haven’t started yet, then when you finally decide to join a healthy lifestyle, then perhaps you will set yourself some resolutions to change your life:

• From now on I am going to exercise every day!
• I will start using dental floss!
• From now on I'm starting to eat healthy!
• I'm quitting smoking!
• I'm signing up for fencing (or CrossFit)!

Great, I'm happy for you.

Yes, seriously, I wonder how you can pull this off.

Oh, maybe you’ve even already said something to your friends, posted it on your Telegram channel, shared it on Instagram, or even organized a sports club at work.

Although I have always raised my voice against loud resolutions and hefty pretentious fitness promises, this year I changed my mind.

When you set goals for this year and you're in such a mood " New Year, new I!" or some big event has happened to you and you decide: “This is the year when I get in shape” - I’m here to help you.

We all have goals - they give us a sense of where to strive. You just need to achieve them correctly.

I want you to look back 6 months from now and recognize the “old you” instead of thinking “What the hell! Why am I still where I started!”

Why can't we switch to a healthy lifestyle?

“I know what I need to do, I just can’t bring myself to do it!” Welcome to the club - we all know what we need to do, but we all can't bring ourselves to start making important changes with ourselves.

We know how to get in shape : move more, eat less.

We know how to train : Raise your heart rate, do push-ups, get stronger.

We know how to eat right : More vegetables and protein and less sugar.

But nevertheless, most of us cannot closely adhere to any of these principles for at least several weeks in a row.

Why?

It’s simple: building a new healthy lifestyle habit is difficult, the brain is constantly plotting to resist it, we don’t fully understand the mechanism for forming new habits. Life gets more complicated and by default we behave economically along the path of least resistance, because it is easiest.

As a result, we do not follow the path of consolidating habits.

We rely so much on our own willpower and motivation (and in vain! – Zozhnik’s opinion)

We recklessly open our mouths to a loaf that is too big, start moving too fast and too much, burn out very quickly and call it a day.

Does it resonate with you?

• I'm going to eat a kilo of vegetables a day AND
• I will run 5 km every morning and
• I will go to strength training 3 times a week.

If cucumber is not your friend, you’ve never run and don’t know the phrase “free weights,” then changing all these habits in your first (and last) sitting is a no-brainer. this is a surefire way to not succeed in any of your promises.

We are used to expecting and easily getting everything we need. Nowadays you don’t always even have to get out of the car to get a burger; you can easily heat up frozen food in the microwave or go to a 24-hour restaurant. If we need a game, we can download it to a smartphone in a couple of taps, any movie is available via the Internet.

But with healthy lifestyle habits everything is not so simple.

We say to ourselves, “Damn, I’ve been sweating here for 2 weeks, why don’t I still look like Ryan Reynolds?!” It’s worth remembering here that we spend years getting into unhealthy shape; it’s very optimistic to hope to reverse the trend in just 2 weeks.

And then we miss one of the workouts because there was force majeure or paws, and now it’s already working, we understand that with healthy lifestyle everything is not as simple as with TV series andM&M's.

The vast majority give up for these reasons:

• Trying to change too many things at once
• They are impatient in anticipation of the result, they want to get everything much faster,
• As soon as your life schedule becomes busy, a healthy lifestyle is thrown out of it first.

These are the main reasons why fat people are doomed to remain fat, and why they fail to build healthy habits. It turns out like in a video game, where too many enemies attack you at once and inevitably - game over!

We'll go over specific healthy habits to develop in this article, but first it's important to ask yourself “WHY?”

Be honest with the answer to the question: WHY DO YOU NEED A healthy lifestyle?

Before you start building healthy habits, it is very important to have a good reason for doing so - and why it is important for you to put healthy habits in the first place - otherwise no movement will happen.

Without a good reason to practice a healthy lifestyle, you are doomed. If you decide to take care of yourself simply because you “need to get in shape,” then quit the second you have more important things to do.

If you force yourself to the gym because you “have to” and run on the treadmill 5 days a week because you have to, but you hate it, you're screwed.

But if you want to turn healthy lifestyle into a habit that is part of something important to you, then such a struggle is worth the effort.

What is the most important thing for you? Perhaps you want to get in shape to feel more confident and, finally, start dating and find HER?

You don't just eat vegetables, you reduce your fat percentage to fit into the dress of your dreams at your wedding?

You get up early and drag yourself for a run to work on your personal project and have time to earn money for college for children before they grow up.

I call it "BIG WHY" - without them, you're just forcing yourself to do something you don't want to do and therefore it doesn't last long.

Dig within yourself and find your big WHY - this is important to you personally.

Now let's dive into the science of habit training.

What does a habit consist of?

A habit has 3 components:

1. Trigger– which triggers a habitual action. It could be a feeling: I'm tired, I'm hungry, I'm bored, I'm sad. Or it could be a specific time and day of the week: I go to movie premieres on Thursday morning. Or circumstances: the project is finally completed.

1. Routine is the action itself. It could be something negative that you want to get rid of: you drink soda, overeat sweets, drink alcohol, smoke a cigarette. Or something positive: go to the gym, go for a run, read a book.

1. Reward (positive reinforcement - as a result of a habitual action): I feel temporarily happy. I successfully distracted myself. I forgot about the bad day, etc.

Depending on the composition of the routine, habits can be empowering and inspirational, or they can slowly lead you to hell.

Your body is not smart enough to know what exactly it needs to do: it just wants to get rid of pain or get pleasure. And as soon as you perform the same actions that are successful for the body a certain number of times, it becomes a habit, a habitual pattern of behavior in specific circumstances.

Brilliant marketing, a psychological trap, bad genetics or the influence of others - and bad habits take over your behavior. We start avoiding certain foods, constantly check our smartphone, and can't stop ourselves from watching the next episode when it's time to sleep.

We are not born with the desire to immediately eat sweets when we see a closed box of donuts. But once our brain learns and realizes that a box like this is usually full of delicious sweets, it begins to want to open it and eat it. Our brain will push us towards the box. And if we force ourselves to stop, then a feeling of disappointment will arise.

We trained the brain using a trigger (donut box) and the anticipation of delicious food. A similar example: you see your running shoes, anticipate the reward (the thrill of running) and act - go for a run. All this can be brought to automation.

“We are what we do, and we don’t think about ourselves,” said The Dark Knight.

Now let's learn how to build healthy habits by understanding its 3 main components!

1. Know your triggers

Whether you want to break bad habits or gain good ones, it starts with the first step: “what triggers me?”

If you want to stop drinking energy drinks, but need them when you don't feel energetic enough. Your brain thinks, “I’ll have an energy drink!” after trigger:

• Trigger: I feel tired, lethargic, work is slipping out of my hands.
• Routine: I drink an energy drink around 15:00.
• Reward: hurray! Caffeine, taurine, sugar! I'm happy! My life has meaning!

Other examples of triggers:

• When I'm bored (trigger), I eat chips (routine) and it’s very tasty and filling for me (reward),
• When I come home from work (trigger), I plop down on the couch and play xbox (routine), it helps me forget about the job I hate (reward),
• When I'm nervous (trigger), I start biting my nails (routine) and this distracts my brain and makes it easier to bear suffering (reward),

If you want to get rid of this habit, you need to start with a trigger that starts the action. Simply being aware and staying away from the trigger helps you get out of this cycle.

You can also start training yourself like Pavlov's dog: train yourself to do certain actions by attaching them to triggers that are convenient for you.

- When I wake up (trigger), I am going for a walk (routine) and reward myself by listening to a great audiobook while walking (reward),

– When I feel tired and work is getting overwhelming (trigger), I'll drink black coffee instead of energy drink (routine) and the caffeine reward will stay with me (reward). I'll also buy myself a gift after 30 days without energy drinks. (another reward!) and I’ll lose a little weight by reducing calories in my usual diet (another reward!)

When I get home from work (trigger), the first thing I do is sit down to work on my book for 30 minutes (routine) and reward myself with playing xbox after I write 500 words (reward).

Whether you're breaking an old habit or starting a new habit, start by recognizing your triggers. Once you become aware of your triggers, this will give you the opportunity to work on the composition of your routine and reward.

2. Make your routine easier: use a system

Welcome to the hardest part of the habit—the habit itself. routine.

Negative habits—the routine you want to break—and positive ones require different strategies.

But first need to stop relying on these 2 overrated things:

• Strength of will. You will be able to force yourself to go to the gym by willpower 1, 2 or even 10-20 times, but you will not be able to do this always and will give up as soon as willpower is needed for other important things.
• Motivation. If you need motivation, you will give up as soon as it wanes and then you will beat yourself up for your lack of motivation.

Both willpower and motivation are flighty and unreliable and will easily leave you at the most important moments. And they certainly won’t be with you all the time.

The world is full of people lying on the couch waiting for motivation.

To achieve success, we eliminate these slippery concepts from equality and use the system (and external forces) to make the routine even easier to implement (or vice versa - more difficult - if we're talking about about a “bad” routine that you want to get rid of).

This can be done in several ways:

• Khaki environment : make the routine easier by removing obstacles in its path (and, accordingly, vice versa - create obstacles for the “bad” routine).
• Program life hacks: Add a healthy habit to your diary, track your progress, make a healthy routine part of your important work tasks for today.

We are products of our environment. And we can change the environment so that it helps us change ourselves. Look at the space in which you spend most of your time. Reduce the number of steps between you and the good habit (and increase the number of steps between you and the “bad” one).

Here are 5 examples of simple environmental changes we can use:

1. Run every morning: To do this, place your favorite sneakers next to your bed before going to bed and carefully fold your running uniform. Heck, you can even sleep in your running clothes.

Place your smartphone with alarm clock at the far end so that in the morning you had to get up to turn it off. Set an alarm for the entire week ahead so you don't have to do it every night.

1. Go to the gym after work: pack your bag for the gym the day BEFORE. So every morning you will have a gym bag ALREADY ASSEMBLED that you can easily take with you to the car. After the end of the working day, you are already on your way to the gym and the lack of a bag with sportswear certainly does not bother you.

1. Eat properly: Just don't give yourself a chance to eat wrong - throw junk food out of the refrigerator and kitchen cabinet and start preparing your meals in advance. Don't make your way past your favorite fast food. If you find it difficult to cook every day, you can do it once for the whole week (here is an example). And then it’s even easier for you to eat healthy - healthy dinners for the whole week are ALREADY in your refrigerator, and junk food has already been taken away by the garbage collectors.

1. Watch less TV and play games: Use your laziness to your advantage. Increase the amount of activity between you and watching TV. Set “parental controls” with a time limit on the amount of viewing and ask your friends to set a timer, a password and not tell it to you.

I know one friend who took the TV to the basement of his house, which reduced his viewing time by about 100%.

(In Zozhnik we acted a little more radically: during renovations in our apartment, we asked to cut off the TV cable and plaster the hole).

In general: rely less on willpower!

1. Check your smartphone less often: turn off notifications, remove applications that you waste your time on. Put your phone on Do Not Disturb mode while you're at work and generally put it in your nightstand.

Rely less on willpower to avoid checking your phone when it vibrates - just turn off vibration.

3. Reward yourself

Let's now look at the third part of the habit - the reward.

Analyze what rewards do you get from your bad habits?

For example, Coca-Cola gives you a caffeine kick and energy after lunch when you're tired and sluggish. Replace the cola with a walk and get the same reward, but without the negative effect.

Do you like to escape reality by watching TV shows or playing games? What if you switch to something even cooler - your own fantasy with audiobooks and a walk?

If you want to drink less alcohol (or stop altogether), you can listen to the rewards you get from it, which might be something like “escaping the reality of a job you hate” or “relieving social anxiety when interacting in a bar or restaurant.”

Dig into the true rewards - what you have from a bad habit and reverse engineer - come up with a healthy alternative with the same reward.

Inertia will play against you in building a new habit - until the moment when it begins to bring you a reward and then the healthy habit will become automatic.

We can adjust our behavior using instant rewards or “bribes” for ourselves to reinforce healthy actions. With every routine, with every reward for it, we reinforce it a little more as a healthy habit.

Create rewards that will reward you in return!

DO NOT REWARD yourself for a good routine of unhealthy foods (for example, delicious baked goods with trans fats).

REWARD getting yourself into a good routine with something that will help you keep moving forward. For example, buy yourself the best running shoes in the world.

5 life hacks for building habits as painlessly as possible

Of course, there will be days when it is very difficult to stick to new habits, when you will want to go back to old “bad” habits. By and large, this will happen to you every day.

And don't leave yourself alone (even with the support of your willpower) against this. Stop relying only on your own strengths and attract external ones.

Here are some tips on how to get the world around you to help you.

1. Attract people like you: Build habits with a group of your friends, it will be easier for everyone.

There is a study that among those who lose weight alone, only 24% more or less maintain the lost weight after 4-10 months. Among those who lose weight with a group of people and with accompanying psychotherapy and social support – 95 % achieve results and 66% save the results.

Gather a group of like-minded people from your friends yourself or join an existing one.

1. Cultivate discipline with consequences: When you fail to build the habit you are building, make it so that skipping the routine causes you more heartache and discomfort than the enjoyment of skipping it.

Here are examples of some brutal consequences you can come up with for yourself: Every time I miss _______ this month, I will:

• ...giving $50 to my wife, friend or relative is something I don't really like.
• ...run around the house naked,
• ...let my 3-year-old daughter do her makeup before going to work.

You can adapt this list to suit yourself. main idea is to make the omission more painful, with consequences.

1. One pass is no big deal, but don’t miss it twice in a row.

What happens if you miss a day? One skip won't ruin you or turn you away from your direction - but 2 skips in a row... will easily turn into 30.

According to the study, skipping a routine once does not greatly affect the process of habit formation. But it’s important not to skip several in a row.

1. Don't develop habits that you hate.

If you hate running, don't force yourself to get into the habit of running in the morning. Stop! You can achieve much better results if you choose something that you really like. If you hate running, maybe strength training (or rock climbing, or swimming, etc.) will appeal to you.

1. Link pleasure to routine

For example, if you don’t like cleaning your apartment, start a tradition - listen to your favorite podcasts only when you are cleaning or washing dishes.

Do you want to go to the gym more often and regularly? Allow yourself to watch your favorite TV series on your smartphone, but only while working out on the elliptical.

Ready to build healthy habits?! Great! Now try doing less

Now that you know or remember how it all works, don't rush into battle. Do it gradually.

Do less.

Remember Kunu's words from the movie Forgetting Sarah Marshall: “The less you do, the more you do.”

Take ONE, just one habit.. Make it simple for yourself. Binary. So that at the end of the day you can say to yourself: “Yes, I did it” or “No, I didn’t.”

Non-specific habits like “I want to exercise more” or “I want to eat healthier” are much more difficult to implement because they are not clear. Specify, simplify, reduce, move in small steps, but move.

Start simple and SMALL.

Here are examples:

• Want to start exercising more? Be more precise and simple. In the first week, add 5 minutes of walking every day. 5 minutes.
• Do you want to start cooking for yourself? healthy food? Start with 1 meal per week.
• Want to stop drinking 2 liters of soda throughout the day? Go to 1.5 liters first.
• Do you want to get rid of debt and start saving money? Start saving and putting $5 a day in a box.

Let your tasks be small and simple! The simpler and smaller your tasks, the more likely you are to complete them. And only then, after mastering a new habit, you can move up to the next step.

Think in small steps! Take your time! Move as slowly as you can.

And please: BUILD ONLY ONE HABIT AT A TIME, do not try to create several at the same time.

If you've tried before and failed, you may have asked too much of yourself. If you try to build all healthy habits at once, it won't work.

Therefore, move at a pace - one habit every 30 days, no more often.

Get started today

I’ll leave here a quote from the book “The Power of Habit”: “If you believe that you can change—if you make those changes a habit—change will become a reality. This is the power of habit: once you make your choice, through habit it becomes inevitable.”

Now let’s just summarize all of the above in order to instill in yourself that very one habit that you have chosen:

• Identify your triggers: Is it time of day? Boredom? Hunger? Daily circumstances? Stress?
• Identify and define rewards: Happiness? Energy? Satisfaction?
• Determine your new routine, which will become your new habit in about 30 days. And don't worry about one pass.

And may the force be with you!

MKOU Zavodouspenskaya secondary school No. 23 T of the Ugulym urban district of the Sverdlovsk region.

Research project on the topic of:

"Reward in our house"

Kurskiev Yusup Alikhanovich,

1st grade student.

Scientific adviser:

Kurskieva Nadezhda Sagitovna

PDO teacher

1 slide Introduction

This year marks the 70th anniversary of the Victory of the Soviet people in the Great Patriotic War. The events of those terrible years are moving further and further away from us, and fewer and fewer participants in this great battle remain alive. But the memory of this holy war, of the feat of our soldiers and home front workers, of the prisoners of fascist camps, of the greatest suffering and selfless courage of the Soviet people should live in the heart of every citizen of Russia.

2 slide Project idea:

The Great Patriotic War is the only thing that continues to unite us all, regardless of age, nationality, religion, or material wealth.

3 slide

Target:Exploring the history of the family award

Tasks:

1. Get acquainted with the life story of my great-grandfather.

2. Study the family photo archive and get acquainted with the award.

3. Study the history of the award “For the Defense of Leningrad”

An object:the life of my great-grandfather Kurskiev Hadris Ibrahimovich.

Hypothesis:My great-grandfather lived an interesting and worthy life and became an example for his grandchildren and great-grandchildren.

4slide

Project stages

1 Selecting a topic and object.

2 Collection of information (conversation, photographs, interviews).

3 Conducting a survey.

4 Registration of work (project)

5 Project protection.

5 slide

Main part

I did some research about the award in our house. I learned a lot from the stories of my grandfather Magamed, from the documents that, together with my father’s aunt Khava, we took from the archives in Nazran, from newspaper clippings. And this is what I managed to find out.

My great-grandfather Kurskiev Hadris Ibragimovich was born in 1912 in the village of Lyazhgi, Dzhairakh region of the Chechen Autonomous Soviet Socialist Republic.

6 slide

In 1940, he got married and in May 1941 was called up for active military service and enlisted in the construction battalion of military unit No. 554.

7 slide

But she did not allow the warrior to be built. Having completed the young fighter course, my great-grandfather took the Military Oath on July 15, 1941 and was appointed a shooter.

8 slide

For a year and a half, until the end of 1942, he defended the city on the Neva as part of the troops of the Leningrad Front. This was the most difficult time in the history of World War II. For his military labor, Red Army soldier Khadris Kurskiev was awarded the medal “For the Defense of Leningrad.”

Slide 9

From the Internet I found out thatThe medal “For the Defense of Leningrad” is awarded to all participants in the defense of Leningrad.

My great-grandfather still had an order Patriotic War IIdegrees. Order of the Patriotic WarIAndIIdegree was established on May 20, 1942. This was the first award that appeared during the war. This order was awarded to soldiers who distinguished themselves in the fight against the Nazis.

10 slide

In December 1942 he was hospitalized with a concussion and a moderate wound. He recovered and went back into battle.

During the next attack, my great-grandfather was wounded again. Moreover, the interval between injuries was two months. If in the first case the wound was through, then the wound received on March 28, 1943 turned out to be much more serious - a blind shrapnel wound of the right wrist joint with damage to the bones and extensor tendons. After this injury, he was transferred to the reserve and declared unfit for wartime service by a military commission.

11 slide

1944 was the “Stalinist repression” - exile to Kazakhstan. The Ingush people had to go through hunger, cold, difficulties and deprivations, and with them my great-grandfather with his family, his wife and five small children who were born in exile.

12 slide

My great-grandfather returned with his family (he had four daughters and two sons) to his homeland in his native village of Lyazhgi in 1960

Slide 13

and immediately began to realize his dream - to grow a garden.

Slide 14

His fellow villagers helped him in this, friends from different republics of the USSR, who sent seedlings, sons and daughters.

And his work was rewarded.

15 slide

Today, not only my great-grandfather’s fellow villagers reap a rich harvest from the garden he planted, but also the residents of neighboring villages.

16 slide

My great-grandfather died at the age of 75 on June 12, 1986.

Slide 17

His death was a consequence not so much of severe combat wounds, but in many ways of the loss of his beloved son Mahmud. This death knocked him down.

18 slide

At this time, for all the merits of my great-grandfather and the petitions of his fellow villagers, children, and relatives, they want to name one of the streets after Victory Day after my great-grandfather.

20 slide

My research work I continued by surveying the students of our school.

Analysis of survey results

21 slides

I interviewed students in grades 1-4 and drew up diagrams 1, 2 and 3.

To the question: “What do you know about the history of the family award"

(Diagram 1).

Diagram 1.

22 slide

Question No. 2

“What do you know about how your grandparents and great-grandparents lived after the Great Patriotic War?”

Caused confusion among students (Diagram 2).

The answers were not common, they were general - like: “poor and hard”, “worked a lot”.

Diagram 2.

And, of course, all the guys surveyed would like to know more about the life of their ancestors.From the answers to the last question of the questionnaire:

Slide 23

1 “Do you know who can help you find out more about the lives of your family?”

Diagram 3

24 slide

Conclusion:

We, their descendants, are obliged to preserve this memory of them and pass it on from generation to generation

25 slideConclusion

In conclusion, I concluded that my great-grandfather Kurskiev Hadris Ibrahimovich lived a decent life. He was and will remain for everyone an example of a Man with a capital M.I am proud of my Great-Grandfathers!

I want to become like my great-grandfather - patient, persistent and self-possessed.

26 slide

In memory of my great-grandfather, I made an album with my own hands and called it “Reward in our house”

During my work I learned:

• the history of the medal “For the Defense of Leningrad” and why it was awarded;

  traced the life path of his great-grandfather.

And also in the process of solving research problems, my classmates became interested in the fate of their ancestors.

The demonstrated interest of schoolchildren is confirmation of the relevance ofmy work.

Thank you for your attention.

List of sources and literature

1. All awards of Russia and the USSR. Orders, medals and badges / M.A.

Izotova, T.B. Tsareva. – Rostov n/d: Vladis, 2009. - 432 p.

2. New children's encyclopedia / Transl. from English S.V. Morozova, S.V. Lyapkova, V.V.

Plesheva and others - M.: ZAO "ROSSMAN-PRESS", 2012-320 p.

3. I explore the world. Children's Encyclopedia: Awards / Author. – comp. A.A. Yakovlev; - M: LLC “AST Publishing House”; Astrel Publishing House LLC; CJSC NPP "Ermak",

2004. – 473 p.

4.Internet resources.

5 Documents from the archives of Nazran