Everyone has moments of forgetfulness from time to time, especially when life gets busy.

【小题1】, having a poor memory can be frustrating. However, research has shown that there are ways to improve your memory.

Sleep on it

Sleeping well helps make episodic memories stronger. 【小题2】, especially relating to learning motor skills, such as learning to play a musical instrument or ride a bike. Having a full night’s sleep soon after gaining a new skill helps strengthen the processes involved.

Believe to remember

Positive thinking appears to improve memory performance. Researchers found they could improve the performance of people aged 60 and above in memory tests by presenting them with positive age-related words such as “wise”, and “sharp-witted”. 【小题3】. Brain scans have shown differences in activity levels in brain regions, according to whether or not individuals believe they have good recall abilities or not.

【小题4】

Memories can be weakened if the brain doesn’t have enough downtime to strengthen them. More than a century ago, German scientists showed that people performed almost twice as well in memory tests if they took breaks.

Stay social

【小题5】. US scientists who asked people in their 50s and 60s to do memory tests every other year found there is a slower decline in recall abilities of their most so ciable persons. Having good friends, volunteering and other forms of social engagement also protect memory.

   What's holding you back from having the life or career you want？The answer for over 50%of people is fear. This can turn up in a variety of ways from doubt，worry，and anxiety. Maybe you've been told negatives（否定）and put-downs over and over again by other people. 【小题1】 It's completely normal to be afraid in these situations，but you have a choice in how you let those thoughts shape your actions.

【小题2】 What's at the root of it？Where do these thoughts come from？Really dig through the layers of the story you are telling yourself and find the reason. It's possible that this belief was given to you by someone else and you've just been accepting it as true.

Create a support system. While you are working，at meetings，or building a business，who is supporting you？Many people believe they are fine with "go it alone"，and don't need help. The reality is that most people who try to do everything on their own，waste a lot of time，and end up feeling burnt out. 【小题3】

Dare to dream. What are your dreams？【小题4】 In fact，all of our modern conveniences: electricity，cars，airplanes，and computers were once dreams. Imagine if those inventors held back because of what other people thought about them.

【小题5】 Understanding where a negative belief comes from helps you move through the fear. Then you can start taking measures that help you achieve your goals. This sounds simple, but in fact it can be the hardest part. Knowing something on an intellectual level isn't the same as putting it into practice. If you want any help around this, consider working with a coach.

How teens can stay fit

Any type of regular physical activity can improve your fitness and your health.【小题1】

Exercise should be a regular part of your day, like brushing your teeth, eating and sleeping. It can be in a gym class, joining a sports team, or working out on your own. Keep the following tips in mind:

【小题2】A good attitude is important. Find an activity that you think is fun. You are more likely to stick with it if you choose something you like. A lot of people find it's more fun to exercise with someone else,so seek a friend or family member to be active with you.

Take it one step at a time.【小题3】For example, walk or ride your bike to school. Get on or off the bus several blocks away and walk the rest of the way. Use the stairs instead of taking the elevator.

Get your heart pumping. Whatever you choose ,make sure it includes aerobic （有氧的) activities that make you breathe harder and increase your heart rate. This is the best type of exercise because it increases your fitness level and makes your heart work better.【小题4】Examples of aerobic activities are basketball, running, or swimming.

Don't forget to warm up. Do  some  easy exercise or stretch （伸展) before you do any physical activity.【小题5】It is also important to stretch out after you exercise to cool down your muscles.

How to make friends at a new school

Starting with a new school can be difficult. Everything seems to be different, and you don’t even know where to go for your own classes. 【小题1】 However, if you use these skills, you can quickly turn some of those strangers into friends.

Be yourself.

【小题2】 If some people don’t accept you, they’re not the kind of friends you need. People often stay together because they have similar interests. For example, someone who does a lot of sport may make friends with those who also run or swim a lot.

【小题3】

Remember to be nice to the people you meet at your new school. If you think that you will say something that may make them feel sad, do not anything and just nod your head if they talk to you. Also, remember to be as helpful as possible!

Believe in yourself.

A smile goes a long way. When you walk in the halls, don’t keep your eyes on the floor. Raise your head and make eye contact （目光接触） with other people. 【小题4】 Introduce yourself. Tell them your name and where you’re from.

Remember people’s names.

You like it when people use your name, and so do other people. People may become angry if you just begin by saying "Hey" each time. Besides, ask them in a kind way if they have a nickname （绰号） . 【小题5】

Four Ways to Make Your Shoes Feel Better

According to the American Podiatric Medical Association, the vast majority of people experience foot pain at some point in their lives. The reason for most foot pain is that shoes fit poorly or force the feet into unnatural shapes. 【小题1】 . Aside from carefully selecting the right shoes, there are some easy measures you can take to keep foot pain at bay.

1. Stretch Your Shoes

If your feet are rubbing against your shoes, this could indicate that you need more width, length or both. However, sometimes going to the next larger size is not an option, as the next size may be too large. 【小题2】 .

2. Using Shoe Inserts

Both podiatrists (足病医生) and those in the shoe repair industry often recommend inserts to increase shoe comfort. 【小题3】 . Determining the best insert for your shoes depends on what hurts.

3. 【小题4】

The way you lace (用带子系紧) your shoes can make a world of difference in their comfort. Lacing them too tightly or incorrectly can make your feet hurt. Cramped toes, rubbing on the top of the foot, and pressure on the big toe can likely be relieved if you place your shoes differently.

4. Wearing Socks

【小题5】 . They are usually made of cotton or nylon. Not only do they add an extra layer of cushion to your shoes but they also keep your feet from sweating. This prevents moisture (水汽) from forming in the shoes. Moisture in your shoes can cause blisters and calluses on your feet.