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Workin’ 5-9: Make the most of your morning hours for more productive days

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(Family Features) From a regenerative bath to that first cup of coffee, early morning rituals have the power to heal, restore and fuel. They can leave you feeling accomplished, empowered and ready to take on the day. How you spend your hours from 5-9 each day can ensure you’re well prepared to tackle whatever your 9-5 throws your way.

Establishing a well-planned and consistent routine removes the guesswork and makes it easy to accomplish more during these essential hours that set the stage for the day ahead. Get a jumpstart on your day with these tips to make the most of your morning routine.

Set Personal Goals
Just as no two people are exactly alike, your morning routine should reflect your unique needs. Some people need these early hours to ease out of sleep and gradually work toward a busy day while others jump out of bed ready to set the day in motion. Decide what you can realistically accomplish in your waking hours before you hit the office or school drop-off line and plan a sequence that makes sense for you and your family. When you have a steady routine in place, it’s typically easier to keep up with habits like early morning workouts, and on days when your energy is lagging, you can shift into autopilot and still get everything done.

Create a Rejuvenating Space
No matter your 5-9 routine, the bathroom is central to it. You can start the day with a more positive outlook when you get ready in a space that’s equal parts functional and beautiful. With stunning design, innovative features that make life easier, environmentally conscious performance and do-it-yourself installation ease, the Aspirations Collection from American Standard provides a full suite of bathroom products to start your day right.

This collection gives you plenty of reason to consider upgrades, whether coordinating a full bathroom and accessories or installing just one or two elements like a unique faucet. Choose one with a pull-out, swivel spout to quickly clean those hard-to-reach corners or a touchless option for hands-free convenience. Find the right sink to match with four different stylish options that lend a personal design while streamlining morning routines for you and your family. Awaken your senses with a four-function showerhead and keep all your bathing essentials organized with a clever shelving wall panel. Reflecting nearly 150 years of quality craftsmanship, design and reliability, each piece within the collection delivers big on style and performance.

Practice Good Sleep Habits
The way you end each day influences how you start the next one. Going to bed on time, avoiding screen time before you turn out the lights and creating a comfortable sleep environment are all keys to restful sleep. However, managing your sleep doesn’t end once you reach dreamland; your wake-up routine is also an essential aspect of a healthy sleep schedule. One of the biggest detriments to quality sleep is hitting snooze to delay your day. Just a few more minutes easily becomes 20, 30 or more and none of that time is quality rest, so you’re not really gaining anything.

Ensure You’re Well-Equipped
Few things can sidetrack a good morning routine like discovering an empty bottle of shampoo or an empty can of shaving cream. Make a habit of regularly taking inventory of your morning supplies. Watch for sales so you can keep backups on hand to ensure you’ll always have your favorite toiletry items ready to help you feel refreshed and ready to go.

Make Time for Breakfast
Countless studies affirm the importance of a well-rounded breakfast. Researchers have found good nutrition provides fuel to help give you energy, promote clearer thinking and problem solving, improve mood and memory, and more. If you can’t stomach a full meal, look for alternatives to give your system a morning boost, such as a protein-rich smoothie early and a more substantial snack later in the morning.

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Enjoy a Mindful Moment
Making time to relax or do something you enjoy can set a positive tone for the day. You might savor a few quiet moments over a cup of coffee or spend quality time with a pet. Early morning light and nature sounds can provide calming background for meditation, or you might simply use the time to organize your to-do list so you feel better prepared to tackle the day.

Take Time to Tidy Up
When it’s time to put the workday behind you, it can be easier to make the mental shift from work mode to life mode when there’s not a list full of chores awaiting you at home. As part of your morning routine, make your bed, clean your vanity countertop and complete other small chores to make your evening load lighter.

Find more ideas and inspiration for making the most out of every morning at americanstandard.com.

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SOURCE:
American Standard

Our Lifestyle section on STM Daily News is a hub of inspiration and practical information, offering a range of articles that touch on various aspects of daily life. From tips on family finances to guides for maintaining health and wellness, we strive to empower our readers with knowledge and resources to enhance their lifestyles. Whether you’re seeking outdoor activity ideas, fashion trends, or travel recommendations, our lifestyle section has got you covered. Visit us today at https://stmdailynews.com/category/lifestyle/ and embark on a journey of discovery and self-improvement.

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Lifestyle

Mississippi’s education miracle: A model for global literacy reform

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Mississippi’s reforms have led to significant gains in reading and math, despite the state being one of the lowest spenders per pupil in the U.S. Klaus Vedfelt/Getty Images

Harry Anthony Patrinos, University of Arkansas

In a surprising turnaround, Mississippi, once ranked near the bottom of U.S. education standings, has dramatically improved its student literacy rates.

As of 2023, the state ranks among the top 20 for fourth grade reading, a significant leap from its 49th-place ranking in 2013. This transformation was driven by evidence-based policy reforms focused on early literacy and teacher development.

The rest of the country might want to take note.

That’s because Mississippi’s success offers a proven solution to the reading literacy crisis facing many states – a clear road map for closing early literacy gaps and improving reading outcomes nationwide.

As an expert on the economics of education, I believe the learning crisis is not just an educational issue. It’s also economic.

When students struggle, their academic performance declines. And that leads to lower test scores. Research shows that these declining scores are closely linked to reduced economic growth, as a less educated workforce hampers productivity and innovation.

The Mississippi approach

In 2013, Mississippi implemented a multifaceted strategy for enhancing kindergarten to third grade literacy. The Literacy-Based Promotion Act focuses on early literacy and teacher development. It includes teacher training in proven reading instruction methods and teacher coaching.

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Relying on federally supported research from the Institute of Education Science, the state invested in phonics, fluency, vocabulary and reading comprehension. The law provided K-3 teachers with training and support to help students master reading by the end of third grade.

It includes provisions for reading coaches, parent communication, individual reading plans and other supportive measures. It also includes targeted support for struggling readers. Students repeat the third grade if they fail to meet reading standards.

The state also aligned its test to the NAEP, or National Assessment of Educational Progress, something which not all states do. Often referred to as “The Nation’s Report Card,” the NAEP is a nationwide assessment that measures student performance in various subjects.

Mississippi’s reforms have led to significant gains in reading and math, with fourth graders improving on national assessments.

I believe this is extremely important. That’s because early reading is a foundational skill that helps develop the ability to read at grade level by the end of third grade. It also leads to general academic success, graduating from high school prepared for college, and becoming productive adults less likely to fall into poverty.

Research by Noah Spencer, an economics doctoral student at the University of Toronto, shows that the Mississippi law boosted scores.

Students exposed to it from kindergarten to the third grade gained a 0.25 standard deviation improvement in reading scores. That is roughly equivalent to one year of academic progress in reading, according to educational benchmarks. This gain reflects significant strides in students’ literacy development over the course of a school year.

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Another study has found an even greater impact attributed to grade retention in the third grade – it led to a huge increase in learning in English Language Arts by the sixth grade.

But the Mississippi law is not just about retention. Spencer found that grade retention explains only about 22% of the treatment effect. The rest is presumably due to the other components of the measure – namely, teacher training and coaching.

Other previous research supports these results across the country.

Adopting an early literacy policy improves elementary students’ reading achievement on important student assessments, with third grade retention and instructional support substantially enhancing English learners’ skills. The policy also increases test scores for students’ younger siblings, although it is not clear why.

Moreover, third grade retention programs immediately boost English Language Arts and math achievements into middle school without disciplinary incidents or negatively impacting student attendance.

These changes were achieved despite Mississippi being one of the lowest spenders per pupil in the U.S., proving that strategic investments in teacher development and early literacy can yield impressive results even with limited resources.

The global learning crisis

Mississippi’s success is timely. Millions of children globally struggle to read by age 10. It’s a crisis that has worsened after the COVID-19 pandemic.

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Mississippi’s early literacy interventions show lasting impact and offer a potential solution for other regions facing similar challenges.

In 2024, only 31% of U.S. fourth grade students were proficient or above in reading, according to the NAEP, while 40% were below basic. Reading scores for fourth and eighth graders also dropped by five points compared with 2019, with averages lower than any year since 2005.

Two students sit at a desk while they read books.
In 2013, Mississippi ranked 49th in fourth grade reading scores. Klaus Vedfelt/Getty Images

Mississippi’s literacy program provides a learning gain equal to a year of schooling. The program costs US$15 million annually – 0.2% of the state budget in 2023 – and $32 per student.

The learning gain associated with the Mississippi program is equal to about an extra quarter of a year. Since each year of schooling raises earnings by about 9%, then a quarter-year gain means that Mississippi students benefiting from the program will increase future earnings by 2.25% a year.

Based on typical high school graduate earnings, the average student can expect to earn an extra $1,000 per year for the rest of their life.

That is, for every dollar Mississippi spends, the state gains about $32 in additional lifetime earnings, offering substantial long-term economic benefits compared with the initial cost.

The Mississippi literacy project focuses on teaching at the right level, which focuses on assessing children’s actual learning levels and then tailoring instruction to meet them, rather than strictly following age- or grade-level curriculum.

Teaching at the right level and a scripted lessons plan are among the most effective strategies to address the global learning crisis. After the World Bank reviewed over 150 education programs in 2020, nearly half showed no learning benefit.

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I believe Mississippi’s progress, despite being the second-poorest state, can serve as a wake-up call.

Harry Anthony Patrinos, Professor of Education Policy, University of Arkansas

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Lifestyle

Know Your Family’s Heart History

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An important step in learning about hypertrophic cardiomyopathy

(Family Features) Hypertrophic Cardiomyopathy (HCM) Awareness Day, observed every year on the last Wednesday of February, is a chance to shine a light on a heart condition that runs in families but often goes undiagnosed. Knowing your family’s heart history could help prevent sudden cardiac death.

What is HCM?

HCM is the most common inherited heart disease, affecting 1 in 500 people in the U.S., according to the American Heart Association. It causes the heart muscle to thicken, making it harder for the heart to pump blood. Some people with HCM feel symptoms like fatigue, dizziness, chest pain or shortness of breath while others may not notice anything at all.

Because HCM runs in families, first-degree relatives – including parents, siblings and children – should be screened if a family member has been diagnosed. An echocardiogram or genetic testing can catch HCM early, helping prevent complications and guide treatment.

Why Does This Matter for Young Athletes?

HCM is the leading cause of sudden cardiac death in young athletes, sometimes with no warning signs. Research shows Black male athletes in high-intensity sports like football and basketball may be at higher risk.

In the past, athletes with HCM were often told to avoid intense exercise. Today, AHA/ACC/AMSSM/HRS/PACES/SCMR Guideline for the Management of Hypertrophic Cardiomyopathy have found many people with HCM can safely stay active. Each athlete should work with a doctor who understands HCM to create a safe exercise plan.

Where Can You Find Support?

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Living with HCM can be overwhelming, but no one has to go through it alone. For example, the American Heart Association’s Support Network connects people with HCM, caregivers and loved ones so they can share experiences, ask questions and find encouragement from others.

If you have a family history of heart disease, cardiac arrest or HCM, talk to a doctor about getting screened. To learn more about HCM and resources for student-athletes and young adults, visit heart.org/HCMStudentAthlete.

Photo courtesy of Shutterstock

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SOURCE:
American Heart Association

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Child Health

Sesame Workshop and NewYork-Presbyterian Join Forces to Champion Children’s Health

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The two organizations will partner to foster healthy habits in young children and their families by offering free resources and videos and “Sesamatized” spaces

Sesame Workshop,

NEW YORK /PRNewswire/ — Today, Sesame Workshop, the global impact nonprofit behind Sesame Street, and NewYork-Presbyterian announced a partnership to improve health outcomes for young children by supporting their physical and emotional well-being through joyful learning moments engaging parents, caregivers, and community providers. Sesame Workshop is collaborating with NewYork-Presbyterian’s physicians and community partners on a social impact and mass media campaign featuring videos, educational materials, and “Sesamatized” physical spaces, to promote children’s health.

The partnership is launching with a six-part video series titled “Ask a Doctor,” featuring Sesame Street Muppets and NewYork-Presbyterian physicians. The videos are designed to educate and empower parents and caregivers on how to help young children stay healthy. They will cover topics including how to develop healthy sleep habits, deal with food allergies, and prepare for wellness visits. The series can be found on Sesame Workshop’s YouTube channel and will be available on NewYork-Presbyterian’s internal patient entertainment system.

“We are delighted to partner with NewYork-Presbyterian in our shared commitment to equity and health justice,” said Jeanette Betancourt, Ed.D., Senior Vice President of U.S. Social Impact at Sesame Workshop. “Our collaboration allows us to combine our expertise in healthcare, child development, and family and community engagement to make an impactful difference in the lives of those who need it most. In fostering healthy practices, especially in the early years, in ways that incorporate the perspectives and needs of parents and caregivers along with their community support networks, we are all working together to pave the way for a healthier, more equitable future.”

“We are thrilled to work with Sesame Workshop to empower parents and caregivers with important health information and meet families where they are,” said Dr. Deepa Kumaraiah, Senior Vice President and Chief Medical Officer of NewYork-Presbyterian. “Through fun learning moments that support the health and well-being of young people in our communities, we can help reduce health disparities and work toward health justice.”

A key focus of the partnership is a collaboration between Sesame Workshop and NewYork-Presbyterian’s neighboring community partners. Sesame Workshop will create educational materials with input from the children and caregivers in the communities NewYork-Presbyterian serves. Among the resources that will be available are bilingual Muppet videos, storybooks, parent guides, and activity books. “Sesamatized” physical spaces including décor featuring Sesame Street Muppets will open in the second half of 2025. The materials will be available where children and their families are, including community centers and NewYork-Presbyterian’s hospitals and clinics.

Additionally, two videos, featuring Elmo, Gabrielle, and other Sesame Street friends, that celebrate everyone of all hair and fur types complement NewYork-Presbyterian’s Dalio Center for Health Justice’s Crown Hair Care program, an initiative to provide inclusive hair care kits for pediatric and obstetric patients with curly, coiled, or tightly textured hair. These are also featured on NewYork-Presbyterian’s patient entertainment system.

About Sesame Workshop 
Sesame Workshop is the global impact nonprofit behind Sesame Street and so much more. For over 50 years, we have worked at the intersection of education, media, and research, creating joyful experiences that enrich minds and expand hearts, all in service of empowering each generation to build a better world. Our beloved characters, iconic shows, outreach in communities, and more bring playful early learning to families in more than 150 countries and advance our mission to help children everywhere grow smarter, stronger, and kinder. Learn more at www.sesame.org and follow Sesame Workshop on InstagramTikTokFacebook, and X

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About NewYork-Presbyterian
NewYork-Presbyterian is one of the nation’s most comprehensive, integrated academic healthcare systems, encompassing 10 hospitals across the Greater New York area, nearly 200 primary and specialty care clinics and medical groups, and an array of telemedicine services.

A leader in medical education, NewYork-Presbyterian Hospital is affiliated with two renowned medical schools, Weill Cornell Medicine and Columbia University Vagelos College of Physicians and Surgeons. This collaboration means patients have access to the country’s leading physicians, the full range of medical specialties, latest innovations in care, and research that is developing cures and saving lives.

Founded 250 years ago, NewYork-Presbyterian Hospital has a long legacy of medical breakthroughs and innovation, from the invention of the Pap test to pioneering the groundbreaking heart valve replacement procedure called TAVR.

NewYork-Presbyterian’s 50,000 employees and affiliated physicians are dedicated to providing the highest quality, most compassionate care to New Yorkers and patients from across the country and around the world.

For more information, visit www.nyp.org and find us on Facebook, Instagram, YouTube, LinkedIn, and Pinterest.

SOURCE NewYork-Presbyterian

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