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What "Super Agers" Are Teaching Us About Growing Older
When I think about aging well, I don't see a number on a birthday cake. I see capacity. The ability to think clearly. To move with confidence. To stay curious. To laugh easily. To remember where I put my keys. (Okay, that last one is still aspirational.) That's why I teach 4 fitness classes a week and pay close attention to how I fuel my body. Not because I'm chasing youth, but because I've learned, both personally and professionally, that the way we move, eat, sleep, and cope influences how we feel... and how we show up for the people we care about. I don't want to live forever. I just want to live well while I'm here. Like many Boomers, I've been interested in the growing research on longevity. And let's be honest: Boomers have never been good at accepting "no" for an answer. Why would we start now, just because it's mortality asking? We're the generation that refused to compromise. Retirement? Optional. Slowing down? Negotiable. Death? We'd like to speak to the manager. This leads us to a fascinating group of scientists known as "Super Agers." Who Are Super Agers, Really? In research terms, Super Agers are adults over 80 whose cognitive abilities, especially memory, perform at levels expected of people in their 50s or 60s (Rogalski et al., 2013). But here's what I love most: they aren't superhuman. They're not top athletes. They're not biohackers living on kale foam and cold plunges at dawn. (Though if that's your thing, carry on.). They're everyday people who never disconnected from life. A striking Canadian example is Morry Kernerman, a Toronto violinist who kept on learning, hiking, and performing well into the ripe age of 101. His story embodies the spirit of Super Aging: it's not about dodging age, it's about refusing to stop living. In a CBC interview, Maury Kernerman doesn't sound like someone "trying to live longer." He talks like someone who's still interested in living, fascinated by the world, hungry for learning, and unwilling to stand still just because he might do something imperfectly. He also admits something that matters to a lot of readers: he wasn't always an exercise person. He started taking it seriously later in life and describes it as a "rear guard action" that hasn't stopped aging, but has helped him keep his capacity. One of the most poignant lessons: when we're afraid of doing the wrong thing, afraid of failing or being embarrassed, we stop. And standing still is what really costs us. Haven't you heard? Sitting is the new Smoking!! What the Science Is Showing Us Canadian and U.S. researchers, at Western University and Northwestern University, are discovering something significant. Not a pill. Not a quick fix. A system. Angela Roberts (Western University) explained that the Canadian arm of the research isn't relying only on lab snapshots. Participants are sent home with wearable devices so researchers can monitor real-world activity patterns continuously (24 hours a day) over multi-week periods (CBC News, 2024 - https://www.cbc.ca/news/health/superager-centenarians-brain-second-opinion-9.7049411). That design matters because it turns "healthy aging" from a vague concept into measurable behaviours: how much movement you get, how intense it is, how consistent it is, and how it fits into the rhythm of normal life. Super Agers typically stay active, remain mentally sharp, maintain close relationships, handle stress effectively, sleep well, and keep a generally positive attitude (Rogalski et al., 2013 - https://doi.org/10.1162/jocn_a_00300; Sun et al., 2016 - https://doi.org/10.1523/JNEUROSCI.1492-16.2016) Their brains display thicker cortical areas linked to attention and memory, experience slower atrophy rates, have fewer Alzheimer's markers, and show stronger neuronal connections (Gefen et al., 2015 - https://doi.org/10.1523/JNEUROSCI.2998-14.2015; Harrison et al., 2012 - https://doi.org/10.1017/S1355617712000847) A Data Point Worth Remembering When It Comes to Longevity From the wearables, the research study observed that many 80-year-olds in the study, both "super agers" and the control group, were averaging about 25 to 30 minutes of exercise a day (roughly aligned with Canadian movement guidelines). The difference wasn't that super agers moved a little more. The study showed that they got about 30% more of the kind of movement that raises heart rate, what researchers call moderate-to-vigorous physical activity In plain language: it's not just steps. It's getting your engine up into that slightly breathy zone on purpose, most days. There's no single longevity switch. It's a belt-and-suspenders approach: multiple protective habits working together over decades. Let's Talk About Weight (Without Losing Our Minds) People often ask: Should Super Agers be skinny? Or a little plump? The research answer is surprisingly dull (and comforting): Neither. Super Agers come in all sizes. There is no evidence that they share a specific body weight or BMI. What matters much more than the scale is stability, strength, and body composition (Stenholm et al., 2008). Obesity Shows Up Consistently in the Research Midlife obesity is associated with an increased risk of dementia later in life. Several large studies indicate that obesity (BMI ≥30) during midlife raises dementia risk by 33 to 91% compared to individuals of normal weight (Kivipelto et al., 2005; Qizilbash et al., 2015) However, in older age, unintentional weight loss often signals frailty or illness. Weight loss in later life is linked to faster cognitive decline and higher risk of death (Diehr et al., 2008) Being underweight increases the risk of death. Studies consistently indicate that underweight older adults (BMI <20) have 2 to 3 times the all-cause mortality risk compared to those with a normal weight, with one study reporting a 34% higher risk of dementia (Diehr et al., 2008). A slightly higher BMI in later life may actually be protective, especially if muscle mass is maintained. The "obesity paradox" demonstrates that overweight and mild obesity in older adults (ages 65+) are often linked to a lower risk of mortality, particularly from non-cardiovascular diseases (Natale et al., 2023). So, the prescription is clear: avoid extremes. Not so skinny you could use a Cheerio as a hula hoop, and not so plump that tying your shoes feels like a full-contact sport. Here's What Truly Matters: Muscle Mass Strength defends the brain, maintains balance, boosts metabolism, and offers resilience during illness or stress (Peterson & Gordon, 2011) "Skinny-fat", low muscle, higher fat, is actually worse for aging than carrying a bit more weight with muscle beneath (Prado et al., 2012). Super Aging isn't about shrinking yourself. It's about supporting the structure you live in. Sleep: The Quiet Superpower If movement is the main act, sleep is the stage crew ensuring the entire show runs smoothly. Sleep isn't just one thing. It's a cycle (Walker, 2017). The Stages of Sleep (a quick, non-boring tour) Light sleep: The warm-up. Easy to wake from. Necessary, but not enough by itself. Deep sleep: The body's main repair mode. This is where physical repair occurs: muscle recovery, immune support, hormone regulation (Scullin & Bliwise, 2015) (Walker, 2017). REM sleep: The brain's spa. Memory consolidation, emotional regulation, creativity, and learning all occur here (Scullin & Bliwise, 2015) (Walker, 2017). Missing deep sleep leaves your body feeling exhausted. Missing REM causes your brain to become fragile and foggy (Mander et al., 2017). Super Agers tend to guard their sleep, though not perfectly, deliberately (Mander et al., 2016). Consistent bedtimes, morning sunlight, daily activity, and relaxing evenings appear repeatedly. For some people, slow-release melatonin or magnesium can help improve sleep maintenance (Ferracioli-Oda et al., 2013). However, the greatest benefits often come from simple routines: consistency, darkness, cooler rooms, and avoiding phone use at 10 p.m. Sleep isn't a luxury. It's essential brain maintenance (Mander et al., 2017). Stress: The Real Villain Chronic stress is like kryptonite for cognitive health (McEwen & Sapolsky, 1995). The main source of stress is not accepting what is. We argue with reality, and we lose every time. We revisit conversations. We resist change. We attempt to control others. Super Agers appear more accepting, not resignation, but realism (Sun et al., 2016) Here are some practical strategies to consider: Let them. (Thank you, Mel Robbins.) People will be people. You don't need to manage them. Save your energy for what truly matters. And remember: what people think of you... is none of your business. Calm isn't passive. Calm is protective. Gratitude also plays a role. Many Super Agers exhibit a distinct emotional tone: more grateful, less gripeful (Hill & Allemand, 2011) Life wasn't simpler; they simply didn't let bitterness steer the way. Relationships and Quality of Life: The Real Gold Standard Super Agers don't have more friends; they have deeper ones. Strong relationships are linked to better emotional regulation and preserved brain regions. (Cacioppo & Cacioppo, 2014) (Holt-Lunstad et al., 2010) And this isn't about extending life. It's about quality of life: cognitive, physical, and emotional well-being. Because no one wants a farewell-to-life party where nobody shows up because you've been miserable, bitter, or exhausting to be around (thank you, BR). Strong body. Clear mind. Warm relationships. A sense of humour that endures gravity. That's the win. 3 Practical Takeaways to Steal this Week If you want the super-ager approach without turning your life into a science experiment, here are three low-drama moves: Add intensity, not just activity. Keep your regular walk, but pick one segment to walk faster, take a hill, or add short brisk bursts. Your heart rate is the clue. Keep a learning thread running. Music, audiobooks, a class, a museum habit, a book club, anything that keeps your mind taxed in a good way and makes you feel curious again. Make "don't stand still" a rule. If you're avoiding something because you might look silly (a dance class, a new hobby, a new friend group), that's exactly the place to lean in, gently, but on purpose. Super Agers aren't chasing youth. (No one needs to see me in low-rise jeans again.) They're cultivating engagement. (Do you want to dance?) They move. They learn. They sleep well. They stay positive. They accept what is. They remain connected. They rely on the belt and suspenders. And most importantly, they don't wait for permission to live life to the fullest at any age. Yes, biology will win eventually. None of us gets out of this alive. But the real victory isn't in defeating what we can't control. It's in mastering what we can, for as long as we can, and living fully right up until biology takes its final bow. Don't Retire...ReWire! Sue Want more of this? Subscribe for weekly doses of retirement reality—no golf-cart clichés, no sunset stock photos, just straight talk about staying Hip, Fit & Financially Free.
What Time Should You Actually Turn Off Your Phone at Night?
Everyone’s heard you’re “not supposed to be on your phone before bed” but what does that actually mean in 2026? Most major sleep organizations now recommend putting devices away at least 30–60 minutes before bedtime to protect melatonin and help the brain wind down. The National Sleep Foundation and the American Academy of Sleep Medicine both advise turning off screens about an hour before bed; other experts say a 30–60 minute window is the minimum. (Advisory) Research on blue light shows that evening screen exposure suppresses melatonin and delays sleep, especially when you’re scrolling something stimulating. (Sutter Health) Psychotherapist Harshi Sritharan, MSW, RSW, who specializes in ADHD and digital dependency, puts it bluntly: “To ensure quality sleep and peak performance—whether in sports, work, or school—avoid using your phone after 11 p.m.” For teens and adults with ADHD or anxiety, she says, late-night doomscrolling is especially brutal: screens keep dopamine and stress high at exactly the time the nervous system should be powering down. Harshi says: "The quality of sleep determines your level of executive functioning the next day" She also makes an important distinction: if you are on a device in the evening, active use (choosing a show, talking to friends, looking up something specific) is less harmful than passive use: “Don’t do passive tech use — that doom scrolling, content just being thrown at you,” Sritharan says. “Be more active about your tech use.” That kind of passive feed is more likely to serve up emotionally intense content kids didn’t ask for and aren’t ready to process. You Don’t Need a Perfect Curfew to See Results The good news: the science suggests you don’t have to quit completely at night to feel a difference. A JAMA Network Open study on young adults found that reducing social media use for just one week — not going cold turkey — led to about a 24.8% drop in depression, 16.1% drop in anxiety and 14.5% improvement in insomnia symptoms. Offline.now founder Eli Singer argues that the real challenge is confidence, not willpower. Their data show 8 in 10 people want a healthier relationship with tech, but more than half feel too overwhelmed to know where to start. The platform’s behavior data also show that late afternoons and evenings are when phones dominate use and when people are actually most motivated to make changes. We have less in the tank at night, don't trust willpower to transition off. Have a system/routine of pre-decided of low-effort (potentially fun) activities to help the transition off phones. “We tell people: don’t start with a perfect 8 p.m. curfew,” Singer says. “Start with one realistic phone-off window — even 30 minutes before bed — and prove to yourself you can protect that. That first win matters more than an ideal schedule you’ll never keep.” A Simple, Science-Aligned Answer For most people, Offline.now’s experts land on a practical, high-compliance answer to the question “What time should I turn off my phone?” Aim to put your phone away 30–60 minutes before your target bedtime Make everything after that screen-free by default (books, stretching, music, talking, journaling) If you must be on a device late, keep it brief, low-drama and intentional — no infinite feeds, no emotionally loaded content It’s a small change, but in the context of a day where we’re already on screens for roughly 10 of our 16 waking hours, that last hour matters. Featured Experts Harshi Sritharan, MSW, RSW – Psychotherapist specializing in ADHD, anxiety, insomnia and digital dependency. She explains how late-night and early-morning phone use hijack dopamine, disrupt sleep and make it harder for kids and adults to function the next day. Eli Singer – Founder of Offline.now and author of Offline.now: A Practical Guide to Healthy Digital Balance. He speaks to the platform’s behavioral data on when people are most ready to change, and how 20-minute micro-experiments (like one phone-off window at night) build real confidence over time. Expert interviews can be arranged through the Offline.now media team.
Holiday Phones, Real Kids: “Don’t Give a 10-Year-Old a 24/7 Device Without a Plan”
Smartphones and tablets are among the hottest holiday gifts for tweens and teens. They’re also one of the biggest sources of parental anxiety. “We’re giving 9, 10, 11-year-olds a pocket device with the power to nuke their sleep, social life and self-esteem — and we’re doing it with almost no training,” says Eli Singer, founder and CEO of Offline.now. “The question isn’t ‘Should kids have phones?’ It’s ‘What’s the plan for this incredibly powerful tool?’” Singer, a coach and parent who lives with ADHD himself, takes a non-judgmental, shame-free approach with families. He’s blunt about the risks — social comparison, late-night scrolling, drama at school that now comes home in their pocket — but equally blunt that guilt doesn’t help. “Parents are overwhelmed and scared. They’ve seen the headlines linking social media to anxiety and depression, and they feel like they’re already behind,” he says. “My job isn’t to scare them; it’s to help them write the first draft of a family agreement they can actually live with.” Singer recommends three simple starting points over the holidays: Bedrooms are sacred. Phones charge overnight outside kids’ rooms and ideally outside parents’ rooms, too. Meals are for humans, not phones. A bowl or basket at the table becomes the visual reminder: we’re here together. Model what you ask. If parents scroll through dinner or answer work emails at fireworks, kids get the message long before any rule is written. Offline.now’s Digital Wellness Directory includes professionals who specialize in families, ADHD, and youth mental health; Singer positions Offline.now as the bridge between overwhelmed parents and the right expert help. Why now Late December is “first phone” season. January brings the real-world consequences: blown bedtimes, drama in group chats, school exhaustion. Singer can give reporters a nuanced, practical angle on holiday devices — beyond “phones are bad” vs. “phones are fine” — and concrete questions families can ask before they unwrap the box. Available for interviews Eli Singer - CEO of Offline.now; author of Offline.now: A Practical Guide to Healthy Digital Balance. I speak about practical behavior change, non-judgmental family agreements, and confidence-based starting points - and I can direct people to licensed professionals via the Offline.now Directory when needs go beyond coaching.
(Because “surviving” retirement is like saying you survived a salad bar—aim higher, my friend. Nobody hands out medals for dodging the croutons.) Retirement isn’t about hunkering down as if you’re waiting out a storm, counting your Werther’s Originals like gold coins until the grandkids arrive. It’s about creating Act Two—the remix of your life—that’s lively, connected, and wildly fulfilling. Think less “retirement home” and more “retirement launchpad.” The good news? You don’t need to be at any specific stage to benefit. Whether your pre-retirement and plotting your escape from the 9-to-5, mid-retirement and still adjusting your sails, post-retirement and wondering “what now?”, or simply looking for inspiration to “accidentally” leave on your spouse’s pillow, this guide is your playbook. So buckle up. Here are my "10 Commandments of Retirement Thrival"— think of them as your cheat codes for aging fabulously, with style, sass, and maybe even a standing ovation at the end of the show. 1. Thou Shalt Keep Moving Motion is lotion, darling. I’ve said this before, and I’ll keep saying it until it’s tattooed on your sneakers: your body doesn’t rust—it negotiates early retirement if you stop using it. Movement isn’t optional; it’s oxygen for your joints, muscles, and mood. Don’t ignore this commandment or file it under “tomorrow’s problem.” Tomorrow never squats, stretches, or gets 10,000 steps—you do. Start early and make it a routine. Walk, stretch, lift soup cans during commercials. If you feel daring, dance in the kitchen and startle the cat (extra points if the cat looks personally offended). The trick isn’t big gestures; it’s the small moves that add up to a second act full of energy instead of tired excuses. Fact check: The World Health Organization reports that inactivity causes 2–5 million preventable deaths annually. Translation: move it, or lose it. Maxim: Thou Shalt Keep Moving... lest ye creak louder than your old floorboards. And yes, jumping counts. Take it from someone who teaches four to five Zumba, Body Pump, RPM, Flex, and Flow, and yes, Kick Boxing to people of all ages. As a certified fitness instructor, I've seen the transformation that even the tiniest efforts can have. 2. Thou Shalt Guard Thy Health Hydrate, sleep, take your meds, and eat real food (and no, ketchup still doesn’t qualify as a vegetable, even if you put it on kale). Think of these as deposits into your “health account.” Skip too many deposits, and guess what? Your body’s cheques will bounce—hard. Let’s get specific: Water: Most of us aren't drinking enough of it. In fact, a 2024 Canadian study by Liquid I.V. reported that 63 per cent of respondents reported feeling regularly dehydrated. Yet, 74 percent of respondents were aware of the recommended daily amount of water they should drink (6-8 glasses of water per day). Yes, coffee helps a little, but wine doesn’t count. Also, keep in mind that as cooler weather approaches, dehydration can often become less noticeable. However, through skiing, snowboarding, skating, or simply the regular course of daily activity, hydration must be monitored just as much in the winter as in the summer. Hydration isn’t optional — it fuels your energy, digestion, and even cognitive sharpness. Forgetting to drink water? That's no excuse. Just download an app for your phone. The "Water Reminder" App is great and it's free! Sleep: Aim for 7–9 hours of sleep per night (CDC, 2024). Less than that doesn’t make you a hero; it makes you a cranky health risk. Chronic sleep deprivation is linked to heart disease, diabetes, obesity, and depression. Translation: bedtime is self-care, not surrender. Meds: Here’s the reality—According to the WHO, about 50% of people don’t take their medications as prescribed. Missing doses isn’t “oops, I forgot”—it’s a slow-motion sabotage of your health. Non-adherence leads to unnecessary hospital stays, complications, and yes, premature exits from the party. The solution? Create a system: use pill organizers, set alarms, download apps, or keep sticky notes on the fridge—whatever helps you stay consistent. Fact check: According to Harvard, good health routines can reduce the risk of chronic disease by up to 40%. That’s not a suggestion; that’s a bargain. Maxim: Guard thy health… lest thy golden years turn into waiting-room marathons 3. Thou Shalt Simplify Thy Finances Paper statements from 1983? Cute. But clutter isn’t just untidy—it’s risky. Scammers thrive on confusion nearly as much as raccoons love your green bin. Automate what you can, consolidate what you must, and shred the rest. Remember this fact: how we handle one aspect reflects how we handle everything. If your finances are a chaotic jumble of forgotten accounts and mysterious charges, you’re likely bringing that chaos into other areas of your life. Money can be daunting for many, but don’t make it worse by spreading it across multiple banks, credit cards, and half-finished spreadsheets. We want to engage with our finances, not withdraw from them because of overwhelm. And let’s be honest—leaving a financial mess for your heirs isn’t just uncool, it’s the opposite of building a legacy. Don’t be the reason your kids fight over who has to sift through shoeboxes of bank statements and expired loyalty cards. Make a pot of coffee, hold your nose, and simplify. If it feels too overwhelming, hire a trusted professional—yes, it’s an investment, but peace of mind pays dividends. Also, don’t wait. Tomorrow is not guaranteed, and too many people run out of tomorrows before they ever get around to cleaning up their finances. Here’s a simple formula: Simple = Automate, Consolidate, Eliminate, Delegate. (If it doesn’t fit one of those buckets, it’s clutter.) Fact check: Canadians aged 65 and older lose more than $500 million annually to fraud (Source: RCMP). A streamlined financial life makes you a smaller target. Maxim: Simplify thy finances… lest ye become the star of Scam-baiters: Seniors Edition. 4. Thou Shalt Build Emotional Resilience Retirement can be joyful or lonely. The key often lies in how you build your emotional toolkit. Start by finding a “third place” (somewhere outside of home or work): a coffee shop, gym, church, pickleball club, or karaoke night. Bonus points if it includes cake. But resilience isn’t just about where you go; it’s about what happens in your mind. Your self-talk is the constant soundtrack of your life. If there are many ways to get downtown, there must also be many ways to reframe what just occurred. Did you forget your keys? Maybe it’s an opportunity to practice your steps. Reframing is a vital life skill—it can turn setbacks into stepping stones, boost your confidence, and protect your self-image from unnecessary harm. Practicing resilience also involves enhancing your self-esteem. Read thinkers like Mel Robbins (famous for the “5 Second Rule”) who promote simple, actionable mindset shifts. Mental health pioneers such as Carl Rogers and Nathaniel Branden highlight self-compassion, strengths-based approaches, and Cognitive Behavioural Therapy (CBT) techniques as effective ways to reshape one’s self-image. Even parents and teachers have long recognized that positive reinforcement in childhood helps establish resilient adults. The good news? You can still re-parent yourself today by practicing gentler self-talk and focusing on your strengths. And remember: loneliness has a cost. According to the U.S. Surgeon General, chronic loneliness is as damaging as smoking 15 cigarettes a day. Emotional resilience isn’t optional—it’s a form of preventative health. Maxim: Build resilience... or you'll find yourself yelling at the weather forecast all alone. 5. Thou Shalt Know Thy Values Your values are your North Star. They guide your choices, shape your relationships, and keep you grounded when life gets messy. Forgive quickly, return Tupperware (with cookies, if you’re classy), and keep your promises—especially when caffeine is involved. As Teddy Roosevelt once said, “If you don’t stand for something, you will fall for everything.” And let’s be honest, falling gets riskier with age. For many of us, values become a cornerstone in later years—a kind of personal compass that points not just to what we do, but who we are. Passing on a good set of values is one of the greatest legacies you can leave. It’s something to be proud of, but here’s the trick: don’t hand them down like stone tablets from a mountaintop. Instead, offer them like an irresistible invitation—guidelines that inspire, not commandments that suffocate. Leave room for others to adapt, remix, and make them their own. That way, your values live on not as rigid rules, but as living gifts. Maxim: Know your values... lest you drift like a Costco cart with a broken wheel. 6. Thou Shalt Not Retire Without Purpose Purpose doesn’t have to mean curing cancer. It could be as simple as baking banana bread that makes your neighbours swoon, mentoring a younger colleague, painting watercolours, or volunteering at the food bank. What matters isn’t the scale—it’s the spark. Without purpose, retirement can feel like a never-ending long weekend, with Monday never arriving. That might sound good for a while, but trust me: eternal Saturdays get old fast. Here’s why this matters: Studies consistently show that purpose literally adds years to your life. A landmark 2002 Yale University study, led by psychologist Becca Levy, found that people with a positive outlook on aging lived an average of 7.5 years longer than those without. And Dan Buettner, author of The Blue Zones, has documented how centenarians around the globe credit purpose (or ikigai, as the Okinawans call it) as a key factor in their longevity. Purpose isn’t just a nice bonus; it’s a life extender. Finding your purpose can seem overwhelming, but start by taking small steps. Begin by removing what you don’t want—that’s often the most straightforward way forward. Purpose is also about creating a legacy. It’s not just about how you live, but how you’ll be remembered. You have the power to craft a story that outlives you, whether through relationships, creativity, community impact, or simple acts of kindness. This is why my personal mantra is: Don’t retire… rewire. Retirement isn’t an ending—it’s your opportunity to craft the most meaningful chapter yet. Maxim: Have purpose… lest ye binge more shows than Netflix can fund. 7. Thou Shalt Create Joy and Laughter Adults laugh about four times a day. Kids? Closer to 400. There is something drastically wrong with this statistic. Somewhere between filing taxes and misplacing our bifocals, we’ve lost our bearings—time to take them back. Joy and laughter aren’t luxuries—they’re vital for our survival. Here’s how to get your daily dose: watch I Love Lucy reruns (Lucy never fails), subscribe to a “joke-a-day” email, or better yet, send a funny joke to a friend or grandchild via text. Join a laughter yoga class, stream a comedy special, or dust off those “dad jokes” that make you roll your eyes. The goal isn’t polished comedy—it’s allowing yourself to be silly. And don’t overlook this: Laughter is both contagious and magnetic. People (yes, even your relatives) want to be around joy, not another monologue about your lumbago. Laughter is also a clever rebranding tactic. Instead of being “that cranky retiree,” you can update your image to “the one who brings the fun.” Need more on this? Check out my blog: What’s Your Brand, Boomer? Boomer?https://expertfile.com/spotlight/10790 Maxim: Create joy… lest ye petrify into a cranky old codger. 8. Thou Shalt Always Have Hope on the Calendar Hope is a date with tomorrow. It’s the promise of Taco Tuesday, a small road trip, or lunch with friends. It doesn’t need to be Paris—unless you’re offering, then yes, Paris (and I’ll pack light). Here’s why it matters: hope isn’t just feel-good fluff—it’s fuel. Research indicates that hope enhances resilience, reduces stress, and even strengthens the immune system. Viktor Frankl, a psychiatrist and Holocaust survivor, famously noted that prisoners in concentration camps who clung to hope—even a flicker—did better than those who gave up. Hope literally helps us survive, but more importantly, it allows us to thrive. Your mindset is the driving force behind how you present yourself to the world. A hopeful outlook radiates within you, affecting your energy, healing, and how you handle daily challenges. And here’s the surprise: hope is contagious. Surround yourself with hopeful people, read inspiring stories or books, and intentionally plan activities to look forward to. Pair it with gratitude—it’s the ideal companion—and you’ll cultivate a daily practice that enhances your mindful well-being. Remember: you have nothing to lose. Being “right” about your ailments, family drama, or the world’s troubles won’t help. But choosing happiness? That just might. I dare you. Maxim: Always have hope… lest thy days blur into “laundry o’clock.” 9. Thou Shalt Find Thy Person Everyone needs someone they can call at 8 p.m. who will actually answer (sorry, Siri doesn’t count—and Alexa is a terrible listener). Pick your person, and just as importantly, be theirs too. This isn’t about being needy — it’s about being human. Decades of research show that strong social connections aren’t just warm fuzzies; they’re lifelines. Harvard’s landmark Study of Adult Development — the longest-running study on happiness — found that close relationships are the single most significant predictor of long-term health and well-being, even more than wealth or fame. Meanwhile, the U.S. National Institute on Aging notes that loneliness is as harmful to physical health as smoking 15 cigarettes a day. Yes, fifteen. Your support system safeguards both your body and mind, resulting in lower blood pressure, enhanced immune function, sharper cognition, less depression, and a longer life. Friendship acts as preventive medicine. So don’t overlook this one. Arrange that coffee, send the silly meme, answer the late-night call. Your health relies on it. Maxim: Find thy person… lest ye end up pouring your heart out to Alexa, Alana or whatever her name is. 10. Thou Shalt Declutter Thy Life Decluttering isn’t just for closets—it’s for your mind, your finances, and your garage full of “vintage” ski poles that last saw snow in 1987. Think of it as spring cleaning for your soul. Bonus: Swedish Death Cleaning (döstädning, if you want to impress your friends at dinner parties) saves your kids from having to rent a dumpster in your honour. The Guardian popularized this movement, reminding us that downsizing possessions while we’re alive is the ultimate gift to loved ones—practical, compassionate, and oddly liberating. Here’s the flip side: hoarding—or its younger cousin, “not throwing anything out”—becomes more common as we age. It clutter not only our homes but also our minds, increasing stress, fall risks, and social isolation. The Mayo Clinic notes that hoarding is linked to depression and anxiety, and in older adults, it can seriously impact safety. Awareness is your first defence—don’t become a statistic. Follow the simple 1 item in, 1 item out” rule. When you bring home a new sweater, let go of an old one. If you buy a fancy gadget, put aside the bread maker that’s been collecting dust since 2002. Respect your space and maintain cleanliness, and you’ll enjoy more clarity, peace, and perhaps even more visits from relatives—who might stay for a cup of tea instead of rushing for the door. Maxim: Declutter your life... lest you become the star on Hoarders: Golden Years Edition. The Final Scroll As my friend Lottie often says, “Looking after yourself is a full-time job.” Authentic—but unlike your old 9-to-5, the boss is fantastic (you), the hours are flexible, and the benefits are, quite literally, life-extending—no HR paperwork needed. So live it. Share it. Laugh through it. Retirement isn’t about shrinking back — it’s about thriving forward. This is your encore, your second act, your chance to rewrite the script. You’ve got the commandments, the cheat codes, and hopefully, a few good jokes left in your pocket. Remember: joy, purpose, resilience, health, hope, and laughter aren’t extras—they’re essential. Add them daily like vitamins, and watch the years become richer, not just longer. And if all else fails? Put on some music, dance in your kitchen, and scare the cat or the neighbours if the curtains are open. Because retirement isn’t the end of the book—it’s the chapter where the hero (that’s you) finally gets to write their own plot twist. Don’t Retire—Rewire. Sue p.s. Want more retirement hacks (and a few laughs)? I share them weekly on my new Substack — with special offers and early invites to upcoming events. You can subscribe here: #RetirementReset #HealthyAging #FinancialWellness #PositiveAging #SecondActSuccess
Best-selling author Kate Summerscale joins Writing Wrongs to explore true crime and justice
The true crime podcast Writing Wrongs continues its exploration of language and justice with a special bonus episode featuring best-selling author and historian Kate Summerscale. Kate is an award-winning historian, journalist and best-selling author known for her meticulous research into historical true crime cases. Her book The Suspicions of Mr. Whicher won the Samuel Johnson Prize for Non-Fiction and was adapted into a major ITV drama. Her latest book, The Peep Show: The Murders at 10 Rillington Place, revisits the infamous Christie case, shedding new light on the victims’ lives, the social conditions of post-war Britain and the power of the press in shaping public perceptions of crime. In this episode, hosts Professor Tim Grant and Dr Nicci MacLeod explore a fresh perspective on the Rillington Place murders, the wrongful execution of Timothy Evans and how forensic linguistics has helped uncover the truth in criminal cases. Following on from the first episode of the series, which examined the Timothy Evans case and the origins of forensic linguistics, this conversation with Kate Summerscale provides fresh historical insights into one of Britain’s most infamous miscarriages of justice. The episode revisits the horrifying crimes of John Christie, whose calculated murders led to one of the most infamous miscarriages of justice in British history. The wrongful conviction and execution of Timothy Evans cast a long shadow over the UK’s legal system and played a pivotal role in the eventual abolition of the death penalty. Through expert discussion, the episode examines how Evans’ case became a turning point for criminal justice reform. The conversation also looks at the role of the media in shaping crime narratives. Sensationalist reporting during the Rillington Place murders fuelled public perceptions, sometimes distorting the truth in favour of dramatic storytelling. The episode draws comparisons between 1950s tabloid journalism and today’s true crime media, examining how crime reporting has evolved - and the ethical challenges it still faces. A deeply unsettling aspect of this case is its gendered nature. The majority of John Christie's victims were vulnerable women, many facing financial and social instability. The episode delves into how structural inequalities, from the lack of legal abortion to economic dependence, made women more susceptible to predatory figures like Christie, a pattern that remains relevant in crime analysis today. Finally, the episode scrutinises government complicity in covering up a miscarriage of justice. The Brabin Inquiry, launched in the 1960s, sought to reexamine Evans’ conviction but delivered a highly controversial conclusion, failing to fully exonerate him. The discussion highlights how political interests and legal reputation management influenced the case’s outcome, leading to Evans’ eventual posthumous pardon - but not a full legal exoneration. Tim Grant, professor of forensic linguistics at Aston University, said: “It was wonderful to have Kate on Writing Wrongs. “Her work challenges the traditional true crime narrative, shifting focus from the murderer to the victims and the broader social structures that allow such crimes to happen. “Her insights in this episode provide a fresh and deeply researched perspective on a case that still haunts British legal history.” Writing Wrongs is available on Spotify, Apple Podcasts and all major streaming platforms. Listeners are encouraged to subscribe, share and engage with the hosts by submitting their forensic linguistics questions. Whether it’s about this case or broader forensic linguistic techniques, Professor Grant and Dr MacLeod welcome inquiries from listeners.
UConn expert explains how to get the best from this holiday season
While this holiday season might feel a little more like the good 'ole times for a lot of families, others are scaling back plans amidst a COVID resurgence. Regardless of how we choose to celebrate, for many this season also brings stress, pressure, and family drama alongside merriment and holiday cheer. But UConn's experts are here to help you get the best out of the holidays this year -- educational psychologist Dr. Sandra Chafouleas offers some tips in a recent interview with CNN: Whenever and however you celebrate, having a holiday season is important for wellbeing, Chafouleas said. Holidays set aside time for relaxation, reflection and reliable traditions -- a trio that has become increasingly important as the world has gotten more chaotic and less predictable, Chafouleas said. Whether you approach them from a spiritual, social or cultural perspective, celebrating holidays can offer a "super big dose" of positive emotions like joy, gratitude, serenity, hope, pride and love, she added. Holiday gatherings can also be a mixed bag of emotions. "The way I do things versus the way we've always done things -- that's just a concoction for some disagreements," Chafouleas said. .................... Small changes can make a big difference, both experts said. For Chafouleas, it can look like identifying which part of the traditions feel like obligations rather than celebrations. "I used to make a million cookies with my kids, especially when they were younger, and I just don't enjoy that anymore, but my girls really like to do that," Chafouleas said. The work and the mess afterward started to take away from the joy of the traditions. "So, I stepped away from that. I keep it simple," Chafouleas said. "They do it, and I get to eat them and participate in the experience of that ritual without have to be the one responsible." Sandra Chafouleas is a UConn Board of Trustees Distinguished Professor of Educational Psychology and an expert on social-emotional well-being. She's available to lend her holiday ritual expertise to your reporting -- just click her icon to arrange an interview today.
A selection of 30 films celebrating the past 20 years of Japanese cinema streams online throughout the U.S. on Japan Society’s virtual cinema, including films by Hirokazu Kore-eda, Naomi Kawase and Takashi Miike Plus, online U.S. premieres of Sion Sono’s Red Post on Escher Street and Yukiko Mishima’s Shape of Red, a special focus on Kiyoshi Kurosawa and a selection of breakout films by up-and-coming filmmakers Red Post on Escher Street © 2021 “Red Post on Escher Street” Film Partners Japan Society and the Agency for Cultural Affairs, Government of Japan (ACA), in collaboration with the Visual Industry Promotion Organization (VIPO), announce the inaugural ACA Cinema Project online film series 21st Century Japan: Films from 2001-2020, streaming nationwide on Japan Society’s Virtual Cinema from February 5-25, 2021. As Japan’s film industry enters the third decade of the new millennium, this 30-film online series takes a look back at the last 20 years of Japanese cinema to celebrate some of the most remarkable narrative fiction films and filmmakers that define the era. Covering a wide range of production styles and genres—from small budget independent debuts to festival favorites and award-winning major studio releases—this diverse slate of feature and short films offers a guided tour of modern Japanese cinema, including special spotlights dedicated to the work of Kiyoshi Kurosawa and a selection of breakout films by up-and-coming filmmakers. A large majority of the films included are streaming in the U.S. exclusively on Japan Society’s Virtual Cinema. Series highlights include the online U.S. Premiere of Red Post on Escher Street, the latest film by cult favorite director Sion Sono (Love Exposure, 2009)—a comically reflexive, wildly unhinged, return-to-roots feature about a talented young director undergoing the production of a new film. Red Post on Escher Street is co-presented with Grasshopper Film, who will screen the title in tandem with Japan Society as part of the newly launched Projectr Movie Club from February 5-18. In addition, director Yukiko Mishima’s female-driven romantic drama Shape of Red makes its online U.S. premiere—a steamy tearjerker about a tenuous love affair adapted from the novel by Naoki Prize-winning author Rio Shimamoto featuring popular stars Kaho and Satoshi Tsumabuki. Billed as “Special Screenings,” these titles are planned to include pre-recorded video Q&As with the respective film’s director. Other highlights include harder-to-see gems by some of Japan’s most internationally prominent filmmakers, including: Hirokazu Kore-eda’s 2009 Doona Bae-starring fantasy drama Air Doll; Naomi Kawase’s 2014 Cannes competition title and self-proclaimed masterpiece Still the Water; Takashi Miike’s 2005 family-friendly monster adventure film The Great Yokai War; Shinya Tsukamoto’s 2015 adaptation of Shohei Ooka’s famous anti-war novel Fires on the Plain; trailblazing gay director Ryosuke Hashiguchi’s 2001 LGBT-themed comedic drama Hush!; and the award-winning 2006 murder mystery drama Sway by Miwa Nishikawa, whose latest film Under the Open Sky (2020) premiered at the Toronto International Film Festival. “While it’s impossible to really capture the last two decades of Japanese narrative fiction filmmaking in its full breadth, we are excited to share at least the tip of the iceberg for these three weeks in February,” says K. F. Watanabe, Deputy Director of Film at Japan Society. “Online or otherwise, a large majority of these titles remain unavailable to watch with English subtitles in the U.S., so I hope this series provides an opportunity to create new fans of filmmakers such as Naoko Ogigami or Shuichi Okita and expand any preconceptions of what modern Japanese cinema can offer.” Katsura Toda, Senior Specialist for Arts and Culture at the Agency for Cultural Affairs, says, “The ACA Cinema Project was launched with the hope of sharing the diverse appeal of Japanese films to audiences around the world and to create more opportunities for these films to be seen. We are pleased to present U.S. audiences with the works of a great variety of directors—including well-established masters, filmmakers with distinctive voices and rising stars of the 21st century—and hope that many people will be able to encounter Japanese films in a fresh way.” $99 All-Access Passes with a 21-day rental window go on sale January 29 through February 4. $8 individual tickets with a 3-day rental window go on sale February 5. Individual tickets for Red Post on Escher Street and Shape of Red are $12. Japan Society members receive a 20% discount on all tickets via coupon code. All films screen online at japancuts.japansociety.org in Japanese with English subtitles unless otherwise noted. All titles available within the U.S. from February 5-25 unless sold out or otherwise noted. Titles also available beyond the U.S. are noted below. Lineup and other details are subject to change. For complete information visit japansociety.org. View the full film line-up here. Screeners available for most titles. Please send all press inquiries to Michael Lieberman at pr.lieberman@gmail.com. For inquiries regarding Japan Society and its Virtual Cinema, please contact Allison Rodman at arodman@japansociety.org.
This presidential election will undoubtedly be the most contentious, controversial, and probably extraordinary in American history. If you thought 2016 was a spectacle, now Joe Biden and Donald Trump are facing off during a global pandemic, which will inevitably force the traditional styles of campaigning like whistle stops and rallies to pivot toward digital town halls and online chats. Despite polling, both parties know they cannot take anything for granted. And there are a lot of factors at play: Has anyone done an almost exclusively online campaign before? What will a lack of massive rallies mean for Donald Trump? What can Joe Biden learn from the Clinton campaign? What are the key states at play and why do they matter so much? Can either candidate bridge the divide between a very divisive America? The next 99 days will be a long and drawn out marathon of drama, policies, and political punches. And if you are covering, let Dr. Stephen Farnsworth be your go-to for everything you need to know during this election. Dr. Stephen Farnsworth is a sought-after political commentator on presidential politics. He has been widely featured in national media, including The Washington Post, Reuters, The Chicago Tribune, and MSNBC. He is author or co-author of six books on presidential communication. Dr. Farnsworth is available to speak with media and help with your coverage – simply click on his icon to arrange an interview today.
What will the extradition of Meng Wanzhou mean for relations between Canada, China, and the U.S.?
There is the rule of law, and there’s politics – but what happens when you are a country like Canada stuck in the middle of an ugly legal battle between China and America? This Monday, in Vancouver – a hearing is underway that will see one of the world’s titans victorious and the other, probably quite angry. Legal arguments at the B.C. Supreme Court in the extradition case of Huawei executive Meng Wanzhou may stretch into next year. Crown lawyer Robert Frater told the court Wednesday that lawyers for both sides will propose a new schedule later this month that would bring the hearings to a close in early 2021 at the latest, instead of this fall. The Unites States wants Canada to extradite Meng over allegations she misrepresented the company’s relationship with Skycom Tech Co., putting HSBC at risk of violating U.S. sanction against Iran, a charge both she and Huawei deny. Associate Chief Justice Heather Holmes dismissed the first phase of arguments last week by Meng’s lawyers who claimed the case should be thrown out because the U.S. allegations against her wouldn’t be a crime in Canada. Global News - June 03 It has been a long and drawn out process and will likely stretch into this year, and odds are patience is wearing thin. Can any of the countries expect retaliation and what would that look like? Is the United State right seeking extradition of this official? Will a change at the Whitehouse see this effort dropped? And what are the underlying issues at play that may be attributing to this drama? If you are a journalist covering this topic – then let our experts help. Dr. Glen Duerr's research interests include comparative politics and international relations theory. Glen is an expert on this subject and is available to speak to media regarding this topic– simply click on his icon to arrange an interview.
Step aside Walking Dead – There’s another leading TV show being shot in Georgia now
When location scouts for NBC’s new television series “Council of Dads” combed Savannah for a realistic venue to shoot multiple hospital scenes, they knew they had found something special in the Health Professions Academic Building on Georgia Southern University’s Armstrong Campus. “I set up a visit, came and looked at it and I was floored,” said “Council of Dads” location scout and Armstrong Campus alumnus Anthony Paderewski. “I couldn’t believe it. Basically, you have a backlot for a TV show here. It was absolutely perfect for what we were looking for. So that being said, I went and I talked to the producers and I got some pictures. When I showed the pictures everyone was blown away.” “Council of Dads,” which premiered March 24 and now airs on Thursdays, is based on the book by Savannah native Bruce Feiler, and developed by former “Grey’s Anatomy” showrunners Tony Phelan and Joan Rater, who also serve as executive producers on the series. The story follows Scott Perry, a father of five who, after receiving a cancer diagnosis, asks a group of friends to step in as father figures to his children in the event that he isn’t around to see them grow up. “It’s an emotional family drama,” explained “Council of Dads” co-executive producer and producing director Jonathan Brown. “The idea is to try and be as real as possible. And the show is telling the story of a family and what it means to be a family in this day and age. It’s not just blood. The definition of family is growing, broadening with the types of relationships that are now included in a family. This is the story of one of those families that is made up of blood relationships, friendships, adoption and all those different kinds of things.” The show filmed almost entirely on location in the Savannah area for five months. Several of the scenes take place in a hospital, and the set has to be believable, multifaceted and offer the right aesthetic for television. Primarily, the true-to-life setting allows the University to provide exceptional education and training opportunities to help students succeed while addressing the healthcare needs of the region. The Waters College of Health Professions, housed in the Academic Building and Ashmore Hall, is the largest undergraduate health sciences college in the state of Georgia, and the University’s allied healthcare programs represent almost one-fifth of all undergraduate healthcare degrees earned in Georgia. “The use of the Health Professions Academic Building is validation that we are training our students for real-world health care settings,” said Barry Joyner Ph.D., dean of the Waters College of Health Professions. “The goal for the building was to simulate a hospital setting, and we have accomplished that.” Are you a journalist looking to cover this topic or learn how Georgia and Universities like Georgia Southern are working with film and television industries – the let us help with your stories. Barry Joyner is the dean of the Waters College of Health Professions at Georgia Southern University and is available to talk about this latest project on campus – simply click on his icon to arrange an interview today.
