According to a 2017 Harvard study published in the Journal of Personality and Social Psychology, asking a question and then asking at least two follow-up questions will dramatically increase how likable you are.

We converse with others to learn what they know, their information, stories, preferences, ideas, thoughts, and feelings, as well as what we know while managing others' perceptions of us.   When we ask more questions, we are perceived as higher in responsiveness, an interpersonal construct  that captures listening, understanding, validation, and care.

Asking a few questions, and actually listening to the answers, and people will like you more.  It sounds too good to be true, but it is. 

Around 40% of our everyday speech is spent telling other people about our subjective experiences.  Not facts or instructions or outcome-based conversations, which account for another chunk of our everyday speech, but what we think or feel.  Talking about ourselves, whether in person or on social media, increases activity in brain regions associated with the sense of reward and satisfaction gained from food, money, or sex.  

We want and need to talk about ourselves.  Therefore, when you actively help other people talk about themselves, they will see you as a great conversationalist.  They will feel better about themselves, because they will feel like you care about them.

Say you meet someone new.  As soon as you learn a little about them, ask how they did or do it?  How they felt? Or what they like about it, learned from it, or what advice they might have?  Asking at least two follow-up questions shows you respect the other person's experiences, knowledge, opinions, etc.  You respect them as a person.  This makes you a more likable person and helps to build the foundation for a genuine relationship.

Life can be hectic with never-ending to-do lists, stressful working conditions, and a feeling of always being on the go, especially during the pandemic.
Even though the modern world is fast-paced, you can still learn to live a mindful life.  Mindfulness is a skill that can be learned with some practice.
The first step towards being mindful throughout the day is to bring mindfulness into everything you do.
For example:

• Bring mindfulness to the task at hand.
• Bring awareness to your daily chores.
• Bring attention to the people around you.

The second step -- and this is the hard part -- is to bring your attention back whenever you lose focus. After as short as a few days of practice you will find that your mind wanders less often.
If you find this hard, try to put "mindfulness reminders" throughout the day to remind you where to bring your awareness.  For example, you can put a note at your workspace to remind you to do some mindful stretching.

Now for the specific tips to mindful living:

1. Do less. Decide on your essentials and do less of everything else.  It's better to do a few things excellent than many things mediocre
2. Slow down. Only when we slow down, can we see things as they are. Slowing down and enjoying the little things makes life more pleasant.
3. Use your mornings to be mindful. Begin your days slow to ease into the day. Take a few minutes to stretch, pray, read, drink a cup of tea, whatever would help you to ease into your day.
4. Do one thing at a time. When multitasking, we switch attention between two or more tasks, which actually makes us less productive. Instead, focus on only one thing at a time for a specific time or until you are done, then move on to the next task.
5. Do your chores mindfully. Mindfulness is easy to incorporate into your daily life: only focus on the task at hand. Whenever you lose focus, note that your mind has wandered, and gently bring it back.
6. Learn to listen. Often we don't listen to others. We become so caught up in our counter-arguments, so we forget to listen to what they say. Fortunately, mindful listening is a skill that can be learned with practice. A good rule of thumb is to listen more than you talk.
7. Eat with awareness. Eat slowly and with awareness. Pay attention to the taste of the food, the colors and form.
8. Go for a walk. Leave your phone at home and go for a walk, preferably in nature. Instead of listening to music or a podcast, enjoy the sounds around you.
9. Do nothing. Often we fill our days with errands and tasks. We don't have any time left to just be. When doing nothing, we can become aware of our feelings and thoughts. At first, that might seem scary, but if we just continue to pay attention to them without judging, they slowly disappear.
10. Take a break. Take breaks throughout the day. Use your breaks to take some deep breaths and be mindful.

The following information is meant for reflection.  It is not meant to serve as a comprehensive list of everything that may help a child following a divorce. 
For further information, consult with a trusted mental health professional.

Hurtful To The Child

• Quarreling with the other parent within earshot of the child
• Berating the other parent within earshot of the child
• Allowing the child to say negative things about the other parent without challenging. (The exception is a report of abuse.  See a mental health professional on how to deal with this kind of allegation.)
• Expressing non-verbal anger toward the other parent within earshot of the child
• Questioning the child about the other parents' personal affairs (ex, using your child as a spy).
• Arguing with positive statements that the child makes about the other parent
• Trying to form a coalition with the child against the other parent
• Threatening to limit access to the other parent
• Threatening to take the other parent to court within earshot of the child
• Rejection the feelings of loss that the child expresses regarding the other parent
• Communicating to the child, directly or indirectly, that there is a love contest going on (ex., the child must decide which parent loves them more).
• Staying trapped in feelings of rage or hurt towards the other parent

Helpful To The Child

• Having positive conversations with the other parent within earshot of the child
• Complimenting the other parent within earshot of the child
• Affirming to the child that the other parent loves him or her
• Qualifying or disagreeing with negative statements that the child makes about the other parent
• Putting the child's best interest above any feelings of rage or hurt that are felt toward the other parent
• Keeping the child unaware of any ongoing court battles
• Making peace with the other parent, as quickly and as thoroughly as possible
• Allowing and welcoming the child to voice feelings of loss pertaining to the other parent
• Allowing the child to talk about and play through their feelings about the divorce
• Providing the child with ways of coping with the divorce (ex., readings, a child divorce support group like Kids Turn, therapy etc).

      We are 11 months into the pandemic, and your child is feeling the effects. Social distancing, virtual school, the loss of sports, choir, band, and connections to friends are overwhelming your child or teen. His energy level is down. She hardly sees friends.   All of their "free" time is on screens. They likely need of a few ways to find joy.  Here  are some tips to cultivate more joy with your child right now.

Empathize. 
      Do you remember what school was like when you were a kid? Were you more concerned with grades, friends, parties, dances, sports, or popularity? Yes, your teen might be acting as if COVID-19 was introduced only to ruin their life, but don't overreact. Take a moment to put yourself in her proverbial shoes. It really is a tough time, and she doesn't have the life experience you have. Whatever means you use, meditation, yoga,  deep breathing, walks or runs, eating Oreos , try to get your emotions back into check. This balance will enable you to manage your own emotions and be empathetic to your child. 

If you are okay, they'll be okay. 
As parents, we are our children's social and emotional coping models. You, too, are tired of COVID-19, and you miss your friends. Don't try to pretend that all is well in the world. Holiday festivities were just cancelled or virtual.  It is hard! Show your children you are human too. Share your frustrations. Commiserate. Hold a mini pity party with your child. Eat popcorn, dance, laugh, and try to embrace this time together.
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Promote a respectful tone and banter. 
     We all have times when our tone does not reflect our intentions. Chances are you have used that sharp tone of voice with your children. Model using a tone that communicates respect, when humanly possible. Start by asking the whole family, including you, to pay attention to words and tone. This way the child who struggles the most is not singled out. The whole family can try to be more considerate. Be sure to share with your children what respectful looks like, and admit to them when you struggle with showing them respect. Consider a code word or reminder that family members can use when that sharp tone is used. Eventually, you will catch it before you will need to be told. 

Continue to emphasize your child's interests and strengths. 
     Part of your teen's grief process is that the activities, social connections, and past infrastructure that she adored are not available right now. Now is the time to put on your creative hat. What did your son enjoy about hockey? Why was there a spark when your daughter steps on stage? How can you tap into those sources of happiness? Identifying and harnessing strengths is invaluable and produces positive energy while reducing the feelings of being trapped.

Collaborate and pick a daily activity to cope with frustrations and emotions. 
     Each day that is unproductive or spent in solitary can potentially be a day that brings disappointment. Teens are notorious for rejecting advice, but if shrouded in fun, they may be amenable. When your teen is in an environment and in a mood to chat, jot down some ideas together. What activities can they do each day of the week or the month? Perhaps an athletic kid can do more outdoor activities.   A trip to the craft store can foster some much-deserved creativity. The point here is to build on strengths, develop new interests, and strengthen relationships. 

Parenting in a pandemic is not easy. Breaking the mold of same-old, same-old may be just the ticket to getting over the hump and creating the family ties that nurture each family member.   

Here we are six months into the shelter-in-place due to the COVID-19 pandemic.  Here are some fun and stimulating ways to get those mental gears moving during the Fall of 2020.
















​1.  Study a new language
Now is an excellent time to focus your attention on learning a new language.  With today's technology, learning a new language is easier than ever!  There are several free apps, like Duolingo and Babbel,  that help you to learn a new language.  All you need to do is select the app, download it, select the language you are most interested in learning, and dedicate some time each day to learning it. 

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2.  Start a new workout routine
Believe it or not, a great daily workout can help stimulate the mind.  Not only will you keep your brain active, but you will keep your body healthy and moving while sheltering at home.  Yoga, sprints, learning new dance moves, walking, biking, kayaking, tennis are all great options.  Make it fun!  
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3.  Make some tea or hot chocolate
and work on a puzzle
Whether you prefer a rousing game of Sudoku or you are a master chess player, playing games helps to keep your mind stimulated and active.  Doing different puzzles will encourage you to use your brain in new ways.  

4.  Get outside
As we all know, fresh air and communing in nature is healthy for our minds, bodies, and souls.  Go for a nature walk and photograph interesting plants, explore a new nearby trail, do some gardening, or plant some new flowers or vegetables.

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5.  Give yourself permission to relax
While this may not seem like a way to stimulate your mind, rest is essential to mental stimulation and creativity.  Take a soothing bath, an afternoon nap, meditate for 10-15 minutes, or listen to relaxing acoustic music and find your mind and body rejuvenated.

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Sleep is crucial for memory consolidation, mood regulation, and general well-being.  In children, sleep is key for developing healthy cognitive, behavioral  and physical functioning.

But up to 30% of children ages two to five and 15% of school-aged children have trouble falling asleep or sleeping through the night (National Sleep Foundation, 2004). And fewer than 33% of teenagers are getting enough sleep (CDC, 2018).  

The ideal amount of sleep for healthy functioning differs from one person to the next.  But research shows that maintaining a regular sleep-wake schedule is a part of good sleep hygiene, regardless of age.  Everything from light exposure to mealtimes can influence circadian rhythms and the release of hormones such as melatonin, and ultimately affect sleep.

Insufficient sleep can severely impair a child's functioning causing daytime fatigue, poor health and weaker immune function.  Sleep-deprived children can suffer from emotional disturbances and emotional regulation problems.  When kids are tired, you tend to see more irritability, grouchiness, and emotional highs and lows.  When teenagers get insufficient sleep, it can be tied to depressive symptoms, irritability, and even suicidal thoughts and actions.

Sleep Interventions
Insomnia is the most common problem pediatric sleep psychologists treat, but its presentation differs dramatically across age groups.  

Infants and Toddlers
For infants and toddlers up to age 3, insomnia usually occurs because children learn to rely on a particular stimuli (such as a parent rocking them to sleep) to fall asleep and then cannot sleep on their own, a problem known as "sleep-onset association."

Psychologists consider a sleep-onset association "positive" if it does not require a parent to be present, such as a pacifier or white noise machine.  On the other hand, a "negative" sleep-onset association, while not necessarily harmful, involves parent-child interaction, including feeding, rocking, or pushing the child in a stroller.  

The first line of defense for insomnia is to establish consistent schedules and routines.  Children should have consistent and appropriate bedtimes and wake times, a regular bedtime routine, and a comfortable sleep environment.  

Bedtime Resistance 

When children transition from a crib to a bed, behavioral insomnia can start to manifest as bedtime resistance.  The child may refuse to get into bed, leave the bed frequently, or throw tantrums.  Alternatively, the child may want to sleep and try to do so but cannot easily settle his or her mind and body.

A simple and effective intervention is for families to create a healthy bedtime routine of 3 to 5 quiet activities that take a total of 20 to 45 minutes.  The routine should start at the same time each night and should flow in one direction.  For example, from the kitchen to the bathroom to the bedroom and the activities should occur in the same order each night.  

Another approach is to use the "bedtime pass program," which reduces curtain calls.  A child receives 1 to 3 laminated passes permitting them to get out of bed for pre-approved activities such as a hug from a parent or a drink of water.  When the passes are gone, the child is no longer permitted to leave the bedroom.  The child is rewarded in the morning for any unused passes.  

Children respond very well to concrete limits  and the passes can help reduce anxiety at bedtime if they know they won't get in trouble for getting up. It is also helpful for parents to know when to put their foot down.

Teens and Sleep

The most common sleep problems for teenagers are delayed sleep-wake phase disorders and insomnia.  Adolescents with a delayed circadian rhythm can sleep well on a delayed schedule, from 2 a.m. to 11 a.m., but they struggle to sleep on a more traditional schedule that allows them to wake up early enough to attend school.  

Sleep psychologists typically use an approach called phase advance therapy to treat delayed sleep-wake phase disorder.  Cognitive-behavioral therapies for insomina (CBTI) can also help teens and older children who have trouble settling their minds and bodies to fall asleep. 

During the COVID-19 pandemic, here are 55 fun and useful skills to teach your children and teenagers while we continue to shelter in place.  

Stay safe and healthy!

1. Write a letter
2.  Care for a pet
3.  Make a phone call
4.  Leave a voicemail
5.  Take a phone message
6.  Sew a button
7.  Select a thoughtful gift
8.  Admit a mistake with grace
9.  Converse with an elder
10.  Set the table
11.  Clear the table
12.  Load and unload the dishwasher
13.  Give someone the benefit of the doubt
14.  Iron a shirt
15.  Introduce themselves
16.  Hammer a nail
17.  Have good table manners
18.  Change a light bulb
19.  Make scrambled eggs
20.  Balance a checkbook
21.  Do the laundry
22.  Fix something
23.  Garden
24.  Open, close and lock windows and doors 
25.  Weigh the pros and cons
26.  Dust
27.  Use a fire extinguisher
28.  Make a healthy salad
29.  Write a thank you note
30.  Make a smoothie
31.  Clean the refrigerator
32.  Vacuum
33.  Hang a picture
34. Clean the bathroom, including the toilet and tub.
35.  Budget their money
36.  Save money
37.  Notice the needs of others
38.  Read a recipe
39.  Play with a baby
40.  Genuinely apologize
41.  Plan a healthy meal
42.  Wash dishes
43.  Clean the kitchen
44.  Refill a stapler
45.  Write a check
46.  Put air in a flat bike or car tire
47.  Change a flat tire
48.  Pump gas
49.  Read a map
50.  Find a book at the library
51.  Check tire pressure
52.  Seek help from an experienced person
53.  Ask questions to get to know someone better
54.  Wait and save for something
55.  Fold the laundry