UPDATE (01/15/2018): Mysterious skins have been awarded to all Summoners who managed to invite 5 friends with the status of "allowed" 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 appeal may go unnoticed. ____________________________ UPDATE (19/12/2017): Hurry up to the New Year to get **additional reward - Mysterious Image**. An additional reward will be credited until January 12 to all players who have managed to invite 5 newcomers to League of Legends with the status "allowed". ____________________________ UPDATE (16/11/2017): Chests and keys have been awarded for newbies invited as part of Early Access. ____________________________ UPDATE (10/11/2017): The program is available for all RU server players! All conditions for additional rewards within Early Access remain. We will be happy to answer your questions in this thread. _________________________________ Hello, summoners of the forum! During the broadcast of the World Championship Finals (starting at 09:30 UTC on November 4), we will be giving away an early access boost to the “Invite a Friend” program. If you were lucky enough to receive it, the information below will be up to date. If you missed the broadcast or didn't have time to activate the boost, don't be discouraged - soon the "Invite a Friend" program will become available for the entire server. **In this thread, we will answer your questions related to the program. Tips and tricks are welcome!** _**What is the Refer a Friend program for?**_ The goal of the program is to unite and grow the Russian-speaking community of League of Legends. At the invitation of a friend, a newbie can get comfortable conditions to quickly get used to the game: 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 get for inviting friends?**_ For each friend you invite, you can get up to 10 Hextech Chests (up to 11 if you're a lucky Early Access owner). * 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? **_ Sign up for the Refer 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 follow the link, create a League of Legends account, and sign up for the Refer a Friend program, you'll see their names in your friends list on your page. _**Who can I invite to play?**_ Any newbie friend who hasn't played League of Legends yet. His experience in other games of the MOBA genre does not matter, the main thing is that “League of Legends” should be new to him. _**What happens if I invite an experienced player?**_ First of all, you will spoil the experience of the game for real beginners. Imagine that you are getting acquainted with League of Legends for the first time. It’s hard for you, you don’t understand what to do on the lane, 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 would like to continue playing in the “League”? Hardly. Please be attentive to the experience of other players in our community and invite only real newbies. _** How does checking invited friends work? **_ Each invited player goes through an automatic check, which reveals whether he is a real newcomer or not. We do not disclose the verification algorithm so as not to make the system vulnerable to intruders. The process usually takes no more than 5 minutes, and the test results are very accurate. _** Invited a friend, but he was not allowed to participate in the program. What to do?**_ If you are sure that our verification system is wrong, and your friend is a real 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 verification was 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 invited friends list and invite a real newbie instead. _**How ​​many friends can I invite?**_ Only 3 friends can be invited by default. If all of them successfully pass the test and turn out to be beginners, 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 signing up for the referred friend program consists of several steps, each of which is required: * Step 1: Create account League of Legends and log in using it on the site. * Step 2: Register in the program using a social network account (VKontakte, Facebook). * Step 3: Choose a starter pack of 50 champions. _**What are the beginner starter packs?**_ A beginner is offered 4 starter packs with 50 champions to choose from: * Supports and shooters * 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 packs are missing champions available in the newcomer rotation (Aatrox, Varus, Ash, Garen, etc.) and those that were released in 2017. Full list of champions included in the starter kits: * **Support and Arrows** (Jin, Ezreal, Vayne, Caitlin, Twitch, Sivir, Lucian, Corky, Miss Fortune, Kog "Mao, Braum, Soraka, Bard, Leona, Zhanna , Sona, Lulu, Tarik, Thrash, Karma, Malphite, Amumu, Maokai, Zak, Nautilus, Rammus, Poppy, Warwick, Jax, Hecarim, Olaf, Renekton, Trundle, Irelia, Vai, Fizz, Nocturne, Talon, Eliza, Ka 'Zix, Akali, Kassadin, Pantheon, Syndra, Ziggs, Morgana, Lux, Malzahar, Annie, Zerat). , Volibear, Warwick, Jax, Hecarim, Olaf, Renekton, Trundle, Irelia, Shyvana, Skarner, Vi, Jean, Caitlin, Twitch, Sivir, Lucian, Miss Fortune, Ezreal, Braum, Soraka, Leona, Jeanne, Sona, Lulu, Taric, Karma, Fizz, Nocturne, Talon, Eliza, Kha'Zix, Akali, Kassadin, Pantheon, Syndra, Ziggs, Morgana, Lux, Malzahar, Annie, Zerat) * **Assassins and Mages** (Fizz, Nocturne, Talon, Eliza, Ka'Zix, Akali, Kassadin, Evelynn, Pantheon, Zed, Zyra, Syndra, Ziggs, Morgana, Lux, Malzahar, Annie, Zerat, Brand, Twisted Faith, Jean, Caitlyn, Twitch, Sivir, Lucian, Miss Fortune, Ezreal, Braum, Soraka, Leona, Jeanne, Sona, Lulu, Tarik, Karma, Malphite, Amumu, Maokai, Zack, Nautilus, Rammus, Poppy, Warwick, Jax, Hecarim, Olaf, Renekton, Trundle, Irelia, Vai) . * **Universal** (Gene, Caitlin, Twitch, Sivir, Lucian, Miss Fortune, Ezreal, Braum, Soraka, Bard, Leona, Jeanne, Sona, Lulu, Tarik, Karma, Malphite, Amumu, Maokai, Zack, Nautilus, Rammus, Poppy, Volibear, Warwick, Jax, Hecarim, Olaf, Renekton, Trundle, Irelia, Shivana, Vi, Fizz, Nocturne, Talon, Eliza, Ka'Zix, Akali, Kassadin, Pantheon, Zyra, Sindra, Ziggs, Morgana, Lux, Malzahar, Annie, Brand, Zerat). _** When will my friends and I receive rewards? **_ In most cases, rewards are credited within an hour from the moment the conditions for receiving them are met. If you are sure that you should have received an award, but it never came, please contact support. _** Can I participate in the program if I'm not playing on a Russian-speaking server? **_ The "Invite a Friend" program is for RU players only. _**Where to write if you have any questions?**_ Questions, wishes and recommendations can be either 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».

Feeling as if there is a wall in front of you, behind which a new life is hidden. Maybe it's brick. Or from cardboard. Push her? Bypass? Find a passage on the side? I can't decide on anything. I just stand, stare at this wall, and do nothing.

In which direction to change - options are quickly found. It can be like this, it can be like that. 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 binds me? What binds me?

There are several options. Choose yours.

• Fear

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

• Impotence

« I want to go there, I want to break through. But I can not. We need to focus and take a step, a breakthrough. And my whole body was paralyzed. I can't bring myself to do anything. Too much energy already wasted. Minutes go by and I just can't»

• Doubt

« What if this is just an illusion, and nothing awaits me ahead? I will believe, I will make a breakthrough, but in front - everything is the same? Or maybe even worse.»

• Cargo

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

Things to be completed before the wall can be destroyed. One thing. Two. Three. Then - a lot! What a breakthrough here, if it turns out only to back down.

• Guilt.

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

• self-flagellation

« I didn't deserve anything else. Pulling my strap - that's my lot. Only a strong, brave, bright person could break through the barrier, could deserve happiness. I do not have that for which life gives a reward»

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

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

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

The beginning of a new life. What are you?

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

The choice of weapons 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 been simplified. But if you do not understand what is about you and what is not about you?

The easiest way to understand yourself is to get to know yourself as if you were a stranger. A drawing or photograph will help to do this.

How to get to know yourself?

Personally, I like the patterned version. It is more creative, which means it involves the soul, the psyche, the unconscious more.

The picture is to represent yourself. Portrait resemblance is not important. It is necessary that you personally understand: It's me!» It is best to draw a figure on A4 sheet that has some resemblance to you. Perhaps the similarity will be in clothes, hairstyle, eye color, favorite position. Image size - whatever you want.

If you don't like to draw, take your favorite photo where you like yourself. Where are you happy and satisfied.

Sitting quietly, without being distracted by the fuss, get to know the depicted hero. You - ask questions, you - give answers from the position of the hero.

Questions to your hero

Here are the main questions, the answers to which are important for you:

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

- What do you do to 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 very much count on your ability for independent analysis. If something doesn't work, I'm ready to help.

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

Here 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, among them is yours.

1. Wait and see.

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

If you can't get to the "other" side, then you're 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% sure 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 well what I am talking about. People like you have the phrase in their vocabulary “I felt that it couldn’t be otherwise”

2. Small business

How to start a new life - start small, but cardinal. Women often intuitively do just that.

Went in and got a new haircut. Bought a new blouse. Called and made an appointment. Deleted an unnecessary contact from the notebook. Bought a plane ticket.

Well, the point of no return has been passed. The main thing is not to look back.

It does not require global moral or physical efforts. In standby mode - hop! - and that's it. Without hesitation. Option for those who support - external world and 5 human senses.

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

3. Salvation Army

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

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

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

Book a consultation with me

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

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

The recipient of the Liebster Blog Award must:

1. Write a post about receiving an award. Leave a public link to the blog whose author gave you the award and answer 11 questions from that 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?

The 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 a beautiful house and beautiful girl how to behave nicely in any situation. In what we do, there must always be a single goal, an understanding of what we want to achieve.

What is your favorite character from a book or movie and why?

“Those who believe that orange will replace pink are deeply mistaken!” said Elle Woods, a blonde in law. If no one believes in you and everyone thinks you're stupid, then you just need to go to the store, buy a pink laptop and kick everyone's asses. Well, manicure, of course, no one canceled

Tell me about one thing you would like to correct in this life.

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

Imagine that you have briefly returned to the past, five years ago, and you can give yourself one important piece of advice. What would you say?

Be brave! In general, I have an approach that I do not regret anything. Everything that happens, I think, should happen, because we must learn some lessons and some experience from this. It sounds, of course, terribly boring and philosophical, but it's true. Of all my life, I would like to change, perhaps, only the case 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 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 different I wrote back then. “The house you want to come to” is a completely different blog. Behind him was an idea, but most importantly, my desire to create and share. Well, I was also to death jealous of some successful bloggers and wanted “like them”.

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 my audience understands, 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 with blogging?

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

What is more important - learning from mistakes or successes?

But who knows, it seems to me that the main thing is to learn, not to stand still and develop. I often think so much about something, I try to weigh everything, think it over and make it perfect, that in the end time goes by and nothing happens - this is wrong. No need to bother, you need to make mistakes, 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 Noah.

Which one unusual work 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, meals, 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 gazed fascinated at the colored folders. Then I was offered a job folding booklets. Pages were laid out in stacks in the room, it was necessary to collect booklets in the correct order. Not difficult at all, 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 very good deal.

If you were to write a book about yourself, what would its title be?

Probably, it would have been called the same as my LiveJournal and Butusov's song. "A girl walks around the city barefoot."

5 NOMINATES FOR THE LIEBSTER BLOG AWARD

Here are five great blogs to which I would like to pass on the Liebster Blog Award. I congratulate the winners, and I urge everyone else to follow the links, it will be interesting.

Such a simple life. Blonde Julia writes about lipsticks, scarves, shoes and manicures, and also about things as far away for me as a husband and two boys, one of whom cuts his bangs, and the second chews 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 her observations, tricks and thoughts about event management. Her blog contains many interesting findings, as well as practical materials that can be applied when organizing an event - from round table before the big conference.

Think Pink. 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 read. Get ready to laugh a lot.

Like in the movies . The site of my sister Sophia about her life, which is like a movie, about beautiful places, smart books, adventures in search of lighthouses, gatherings in the kitchen and in cozy cafes, and of course, about films. The blog is full of doodling-style illustrations and bright photographs - only from them the mood is already uplifting.

Niklenburg. Lena and Nikita's blog about their year-long round-the-world trip. In addition to the history of their journey (and, believe me, it is 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 WINNER QUESTIONS

1. If there was a time machine, where would you like to go in it?
2. What can't you get past?
3. Do you love order?
4. What's on your bedside table?
5. Which country would you like to travel to?
6. What do you bring back for memories and travel?
7. What are you dreaming about?
8. Tell us about your 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 love what Steve Camb, the 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. All in all, we spent a couple of days translating it for our beloved readers. Because the article is fire!

If suddenly you have not started yet, then when you finally decide to join a healthy lifestyle, then perhaps you will set yourself some such resolutions to change your life:

• From now on, I'm going to practice every day!
• I will start using dental floss!
• From now on, I'll start eating healthy!
• I quit smoking!
• I'm signing up for fencing (well, or crossfit)!

Great, happy for you.

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

Oh, maybe you have 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 high-profile resolutions and hefty bombastic fitness promises, this year I changed my mind.

When you set goals for this year and you're in the mood " New Year, new I!" or some big event has come upon you and you decide, “This is the year I will get in shape” – I am here to help you.

We all have goals - they give us a sense of where to strive. You just have to get them right.

I want you to look back 6 months in six months and not recognize the “old you” instead of thinking “What the hell! Why am I still where I started!”

Why we fail to 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 to 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 still, most of us can't stick to any of these principles tightly for even a few weeks in a row.

Why?

It's simple: building a new healthy habit is difficult, the brain is constantly plotting to counter this, we do not fully understand the mechanism for forming new habits. Life gets harder, and by default, we're frugal taking the path of least resistance because it's the easiest.

As a result, we do not go down the path of reinforcing habits.

We rely so heavily on our own willpower and motivation (and in vain! - Zozhnik's opinion)

We recklessly open our mouths at too big a loaf, start moving too fast and too much, burn out very quickly and end up with it.

Resonates with you?

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

If the cucumber is not your friend, you have never run and do not know the phrase “free weights”, then changing all these habits in the first (and last) sitting is it's a sure way not to succeed in any of the promises.

We are accustomed to expecting and easily getting everything we need. Now you don't always even have to get out of the car to get a burger, you can easily reheat 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 habits, everything is not so simple at all..

We say to ourselves “Damn, I’ve been sweating here for 2 weeks, why don’t I still look like Ryan Reynolds ?!” It is not superfluous to recall here that we spend years on entering an unhealthy form, it is very optimistic to hope to reverse the trend in just 2 weeks.

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

For these reasons, the vast majority give up:

• Trying to change too many things at once
• Impatient in anticipation of the result, want to get everything much faster,
• As soon as the schedule of life becomes tight, first of all, a healthy lifestyle is thrown out of it.

These are the main reasons why fat people doomed to stay 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 run through this article on specific healthy habits to learn, but first it's important to ask yourself "WHY?"

Be honest with the answer to the question: WHY DO YOU HAVE A HLS?

Before you start building healthy habits, it's important to have good reasons for doing so - and why it's important for you to put healthy habits in the first place - otherwise no movement will occur.

Without a good reason to engage in healthy lifestyles, you are doomed. If you decide to take care of yourself simply because you "have to get in shape," then quit the second as soon as you have more important things to do.

If you forcibly drag 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 do not just eat vegetables, you reduce the percentage of fat in order to fit into your dream dress at your wedding?

You get up early and drag yourself out for a run to work on your personal project and make money for college kids before they grow up.

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

Dig inside yourself and find your big WHY - this is important for you personally.

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

What is a habit

A habit has 3 components:

1. Trigger– which triggers a habitual action. It can 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 mornings. Or circumstances: the project is finally delivered.

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) A: I temporarily feel happy. I successfully distracted myself. I forgot about the bad day, etc.

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

Your body is not smart enough to know exactly what it needs to do: it just wants to get rid of pain or to enjoy. And as soon as you do 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.

Genius marketing, a psychological trap, bad genetics or the influence of others - and bad habits take over your behavior. We start avoiding a particular food, constantly checking our smartphone, and can't stop ourselves from watching the next episode when it's time for bed.

We are not born with the desire to immediately eat the sweetness at the sight of a closed box of donuts. But as soon as our brain learns and realizes that such a box is usually full of delicious sweets, it starts to want to open and eat. Our brain will push us towards the box. And if we force ourselves to stop, then there will be a feeling of disappointment.

We trained the brain with a trigger (a 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 automatism.

“We are what we do, not what we think of ourselves,” said The Dark Knight.

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

1. Learn your triggers

Whether you want to get rid of bad habits or start good ones, it starts with the first step: “what triggers me?”

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

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

Other trigger examples:

• When I'm bored (trigger), I eat chips (routine) and I am very tasty and satisfying (reward),
• When I get 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 it distracts my brain and helps me to endure suffering more easily (reward),

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

You can also start training yourself like Pavlov's dog: train yourself to do certain actions by tying 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 cool audiobook while walking (reward),

– When I feel tired and work falls out of my hands (trigger) I'll drink black coffee instead of an energy drink (routine) and the caffeine reward will stay with me (reward). I will also buy myself a gift after 30 days without energy drinks (another reward!) and lose some weight by reducing the calorie content in the 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 an xbox game after writing 500 words (reward).

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

2. Make your routine easier: use the system

Welcome to the most difficult part of the habit - itself routine.

Negative habits – routines you want to get rid of and positive ones – require different strategies.

But for starters stop relying on these 2 overpriced things:

• Strength of will. You can force yourself to go to the gym 1, 2 or even 10-20 times with willpower, but you can’t do it all the time and give up as soon as your willpower is needed for other important things.
• Motivation. If you need motivation, you will give up as soon as it weakens and after that you will beat yourself up for the lack of motivation.

Both willpower and motivation are windy and unreliable and will easily leave you at the most important moments. And even more so, they will not be with you all the time.

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

To be successful, we will remove these slippery concepts from the equation and use the system (and external forces) to make the routine even easier to implement (or vice versa - harder - if we are talking about the “bad” routine 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 a “bad” routine).
• Gamma hacks: add a healthy habit to your diary, track progress, make a healthy routine part of the important work tasks for today.

We are products of our environment. And we can change the environment to help us change ourselves. Look at the space where you spend most of your time. Decrease the number of steps between you and the good habit (and increase with the "bad" one).

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

1. run every morning: To do this, put your favorite running shoes next to the bed before going to bed and carefully fold your running uniform. Hell, you can even sleep in your running clothes.

Put your smartphone with an 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 whole week ahead so you don't have to do it every night.

1. Go to the gym after work: Pack your bag to the gym the day before. Therefore, every morning you will have an ALREADY ASSEMBLED gym bag that you can easily take with you to the car. After the end of the working day, you are already going to the gym and the lack of a bag with a sports uniform does not bother you.

1. Eat properly: Just don't give yourself a chance to eat wrong - toss the junk food out of the fridge and kitchen cabinet and start preparing food ahead of time. Don't make your way past your favorite fast food. If you find it difficult to cook every day, you can do it once a whole week (here's 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 the junk food has already been taken away by the garbage collector's car.

1. Watch less TV and play games: use your laziness to your advantage. Increase the number of activities between you and TV viewing. Set a "parental control" with a time limit on the amount of viewing and ask your friends to set a timer, a password and not tell you.

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

(We in Zozhnik acted a little more radically: during the repair 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 while you're at work, and generally put it in your nightstand.

Rely less on willpower not to check your phone when it vibrates - just turn off the vibration.

3. Reward yourself

Let's now deal with the third part of the habit - the reward.

Analyze what rewards you get from your bad habits?

For example, Coca-Cola gives you a caffeinated kick and energy after dinner when you are tired and feeling sluggish. Replace Coke with and Walk and you'll get the same reward, but without the negative effect.

Do you like to be distracted from reality by going to TV shows or playing games? But what if you switch to something even cooler - your own fantasy with audiobooks and a walk?

If you want to reduce your alcohol use (or stop it altogether), you can listen to the reward you get from it and get something like "escaping the reality of a job you hate" or "removing social anxiety when socializing in a bar or restaurant."

Dig into the true rewards - what you have from bad habits 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 a healthy habit will enter the automatic clip.

We can tweak our behavior with instant rewards or "bribes" for ourselves to reinforce healthy actions. With each routine, with each reward for it, we reinforce it a little more as a healthy habit.

Create rewards that will reward you in return!

DO NOT REWARD themselves for the right routine of unhealthy food (for example, delicious pastries with trans fats).

REWARD yourself for a proper 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 sticking to new habits is very difficult, when you will want to return 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 it. Stop relying only on your strengths and attract external ones.

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

1. Attract people just like you: build habits together 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 stick to 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 friends yourself or join an existing one.

1. Cultivate discipline with consequences: When you fail to build the habit you are building, make skipping a routine cause you more heartache and discomfort than enjoying that skip.

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

• …give $50 to your wife, friend, or relative—something I don’t like very much.
• ...run around the house naked,
• …letting my 3-year-old daughter do her makeup before heading to work.

You can customize this list for yourself. main idea is to make skipping more painful, with consequences.

1. One pass is not a problem, but do not skip 2 times in a row

What happens if you miss a day? One pass won't destroy you or turn you away from your direction - but 2 passes in a row... easily turn into 30.

According to the study, a one-time skipping of a routine does not greatly affect the process of habit formation. But it is important not to skip several in a row.

1. Don't Cultivate Habits You Hate

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

1. Associate pleasure with 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 the dishes.

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

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

Now that you have learned or remembered how it all works, do not 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 easy 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 understood. Concrete, simplify, reduce, move in small steps, but move.

Start simple and SMALL.

Here are some examples:

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

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 climb to the next step.

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

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

If you've tried before and failed, you may have been asking 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 in 30 days, not more often.

Start today

Here is a quote from The Power of Habit: “If you believe you can change—if you make that change 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 triggers: Is it time of day? Boredom? Hunger? Daily circumstances? Stress?
• Identify and define rewards: Happiness? Energy? Satisfaction?
• Define your new routine, which in about 30 days will become your new habit. 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 go further and further away from us, 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 the fascist camps, of the greatest suffering and selfless courage of the Soviet people must 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 all of us, regardless of age, nationality, religion, material wealth.

3 slide

Target:Exploring the history of the family award

Tasks:

1. Get to know the life story of my great-grandfather.

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

3. To study the history of the award "For the Defense of Leningrad"

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

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

4slide

Project stages

1 Select a topic and object.

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

3 Conducting a survey.

4 Registration of work (project)

5 Protection of the project.

5 slide

Main part

I did research work on 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 archive in the city of Nazran, from newspaper clippings. And this is what I managed to find out.

My great-grandfather Kurskiev Khadris Ibragimovich was born in 1912 in the village of Lyazhgi in the Dzhairakh region of the Chechen ASSR.

6 slide

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

7 slide

But the warrior was not allowed to build. Having completed the course of a young fighter, 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. It was the most difficult time in the history of World War II. For his military work, the Red Army soldier Khadris Kurskiev was awarded the medal "For the Defense of Leningrad."

9 slide

From the Internet I learned 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 IIdegree. Order of the Patriotic WarIAndIIdegree was established on May 20, 1942. This was the first award that appeared during the war years. 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. Cured and back in the fight.

At the next offensive, my great-grandfather was wounded again. Moreover, the interval between wounds 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 to the right wrist joint with damage to the bones and extensor tendons. After this injury, he was transferred to the reserve and recognized by the military commission as unfit for service in wartime.

11 slide

1944 was "Stalin's repression" - a link to Kazakhstan. The Ingush people had to go through hunger, cold, hardship and deprivation, 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

13 slide

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

14 slide

In this he was helped by fellow villagers, 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 are harvesting a rich harvest from the garden he planted, but also residents of neighboring villages.

16 slide

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

17 slide

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

18 slide

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

20 slide

My research work I continued with a survey of the students of our school.

Analysis of the survey results

21 slide

I interviewed students in grades 1-4 and compiled 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 #2

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

Caused embarrassment among students (Diagram 2).

The answers were not common, general - such as: "poorly and hard", "worked a lot."

Diagram 2.

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

23 slide

1"Do you know who can help you learn more about the lives of your loved ones?"

Diagram 3

24 slide

Conclusion:

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

25 slideConclusion

In conclusion, I concluded that my great-grandfather Kurskiev Hadris Ibragimovich lived a decent life. He was and will remain for everyone a model of a Man with a capital letter.I am proud of my great-grandfather!

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 “Award in our house”

During my work, I learned:

• the history of the medal "For the Defense of Leningrad" and what it was awarded for;

  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 interest shown by schoolchildren is a confirmation of the relevancemy 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 / a: Vladis, 2009. - 432 p.

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

Plesheva and others - M .: CJSC "ROSSMEN-PRESS", 2012-320 p.

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

2004. - 473 p.

4.Internet resources.

5 Documents from the archives of Nazran