As far as we can see, most people tend to go walking in the morning, particularly for good health. The other possible reasons may be that they do not want to start their day with work-related stress, or they would like to prepare for work-related stress before their daily work. Nonetheless, it cannot be denied that many people like to walk only in the morning for any physical exercise or something like that. In contrast to most people’s likes, I would rather go for a walk in the evening. To my certain knowledge, going for an evening walk will relieve stress to some extent after we have been physically and mentally fatigued all day. In fact, many people do not like to have a walk in the evenings mainly because they are usually as busy as a bee, thereby working late during these periods of time. On the other hand, those who can walk in the evening are most likely to keep early rush hours and will never be late for an evening walk. This is just because walking in the evening as a routine often plays a major part in their day. That is, only if they go out evenings will they probably feel less physical and mental fatigue in the space of a day than average. Even though these people find it happy and healthy to take a walk in the evening, others are given to being late for work as always, lest they should be responsible for an overload or backlog the next day. Although living in the country, as a part-time teacher, I hardly have time to go out in the evening. Even so, I willingly go for a walk in the evening sometimes. Some evenings must attract me in that the weather is fine with a light wind or without a breath of wind; it is partly cloudy, or there is no cloud in the blue sky, but sometimes, birds fly away to perch in flocks under a bluish-white sky. At that time, my evenings are marvellously pleasant, capturing the subtle hues of the countryside in the evening and cool thanks to a soft breeze. When that happens, I can’t help going for a walk in the evening so that I will skip or drop my evening class despite the fact that I should not do so to my students as a teacher, humorous to say. Of course, it should take 30 minutes or so to go for a walk in the evening. Too much time is not needed for an evening walk, actually. However, strolling in the evening mostly brings many little-known but great benefits to evening walkers, in spite of the fact that it lasts a short time. By a short walk in the evening, we may have a sound sleep for one night, to my way of thinking. Really, walking in the evening for a short time will apparently ease our nervous tension due to everyday work stress. And we will feel free to enjoy the red and orange natural environment around us, which is glittering in the darker sunlight. In some sunsets, even ugly people seemingly look better than normal, as it is said. Truly, it would be best if we went for a walk a little every evening after we let our hair down and leave our work table. Also, we can walk the dog for an evening unless it bothers us. For an evening walk, I go to the school lane in my village most of the time. This two-way lane was constructed of concrete so that two bikes can go through one another face-to-face or side-by-side. The white lane is absolutely interesting to me. It has connected my village and its neighbouring ones in such a way that a rural way of life comes alive with crowded villagers here and there along the lane on weekend evenings, especially on Sundays. Over there, the little children are playing tag happily, but some are flying kites, smiling. Some young adolescents are surfing the net on their phones. Some pretty girls are taking a selfie by themselves. There are also some naughty boys sneaking, smoking, chewing betel, and even having a beer in a three-person group, as most have seen. Besides, some men are staggering home, drunk. At that time, however, we are all standing under the reddish-orange clouds. All of us look good in one way or another. We are the same, having a keen sense of the cold, gentle wind of an evening, except that our ways of feeling make a difference to the evening. Please forget what we are in quite a while and go for an evening walk. Have fun!
In every society, some people face difficulties such as poverty, loneliness, lack of education, or limited access to basic needs. While governments and organizations work to solve these problems, ordinary citizens can also make a meaningful difference. Volunteering — offering one’s time, skills, or effort without expecting payment — is one of the most powerful ways individuals can help improve their communities. Even small acts of service can create positive change that spreads far beyond what we might imagine.One of the most important benefits of volunteering is its ability to support people who are in need. Volunteers often assist in community programmes such as tutoring children, helping at shelters, distributing food to the poor, or supporting elderly people who live alone. These efforts may seem small, but they can greatly improve the lives of those who receive help. For example, a few hours spent teaching a child to read may open the door to a brighter educational future.Volunteering also strengthens the sense of community. When people work together for a common cause, they build trust, understanding, and cooperation. Communities with active volunteers often become more united and supportive. People learn to care not only about their own lives but also about the well-being of others around them. This sense of shared responsibility helps create a more compassionate society.Another important impact of volunteering is personal growth. People who volunteer often gain valuable skills such as communication, teamwork, leadership, and problem-solving. These experiences can be especially beneficial for young people who are exploring their future careers. At the same time, volunteering teaches empathy and humility. When individuals see the challenges others face, they develop a deeper appreciation for their own opportunities and become more motivated to contribute positively to society.Moreover, volunteering can inspire others to take action. When people witness acts of kindness and service, they are often encouraged to do the same. In this way, one volunteer effort can lead to many others, creating a ripple effect throughout the community. Over time, these small actions combine to produce significant social change.In today’s world, where many people are focused on personal success and busy schedules, volunteering reminds us of the importance of giving back. It shows that making a difference does not always require great wealth or power; sometimes, it simply requires time, dedication, and a caring heart.Volunteering demonstrates how small actions can lead to big change. By helping others, strengthening communities, and inspiring compassion, volunteers play an essential role in building a better and more hopeful society.gnlm
Today’s world is a digital era dominated by screens. Our daily lives, work, education, and social interactions increasingly depend on smartphones, tablets, computers, and televisions. With the rapid development of technology, digital devices have become essential tools that support communication, learning, and entertainment. During the COVID-19 pandemic, remote working and online learning became more widespread, making the digital environment not just convenient but necessary. As a result, people of all ages now spend a significant portion of their day in front of screens.Recent studies show that the average person worldwide spends about seven hours a day using screens. For many teenagers, this number is even higher, with some spending up to nine hours daily on non-educational screen activities such as gaming, social media, and video streaming. While technology has brought many advantages, this dramatic increase in screen time has raised serious concerns among health professionals, educators, and parents. Excessive screen use can influence not only physical health but also emotional well-being, cognitive development, and social relationships. Screens and Children’s DevelopmentThe increasing use of screens among children has become one of the biggest challenges of modern society. Young children are especially vulnerable because their brains are still developing, and their habits are easily shaped by their environment. According to guidelines from organizations such as the American Academy of Paediatrics (AAP) and the World Health Organization (WHO), children aged two to five should not use screens for more than one hour per day, and this time should ideally be spent on high-quality educational content. For children over five, recreational screen time should be limited to less than two hours daily.However, in reality, many children exceed these recommendations, sometimes by a large margin. Busy parents often rely on screens to keep children occupied while they manage work or household responsibilities. Although this may provide short-term convenience, it can lead to long-term developmental issues if not properly managed. For example, excessive screen exposure in early childhood has been linked to delayed language development, reduced attention span, and weaker problem-solving skills.Experts emphasize that the quality of screen content is just as important as the quantity of time spent. Watching educational programmes, engaging with interactive learning apps, or participating in creative digital activities can support children’s development when used appropriately. Furthermore, co-viewing, where parents watch or interact with children during screen use, can significantly enhance understanding and communication. This shared experience allows parents to explain concepts, ask questions, and guide children towards meaningful learning. Impacts on Physical HealthExcessive screen use has a direct impact on physical health. One of the most common problems is eye strain, often referred to as digital eye strain or computer vision syndrome. Staring at screens for long periods can cause dryness, blurred vision, headaches, and discomfort. Poor posture while using devices can also lead to neck pain, back pain, and long-term musculoskeletal problems.Another major concern is the lack of physical activity. When individuals spend too much time on screens, they are less likely to engage in exercise or outdoor play. This sedentary lifestyle contributes to an increased risk of obesity, particularly among children and teenagers. Studies indicate that children who spend more than two hours a day on screens are significantly more likely to gain excess weight. Obesity, in turn, can lead to other health problems such as diabetes, heart disease, and reduced overall fitness.Sleep is also negatively affected by excessive screen use. Many people use their devices late at night, which disrupts their natural sleep cycle. The blue light emitted from screens reduces the production of melatonin, a hormone that regulates sleep. As a result, individuals may find it difficult to fall asleep or experience poor-quality sleep. Lack of proper rest can lead to fatigue, reduced concentration, and lower academic or work performance. Impacts on Mental and Emotional Well-beingIn addition to physical health, excessive screen time can affect mental and emotional well-being. Research has shown a strong connection between high screen use and increased levels of anxiety, depression, and stress. Teenagers, in particular, are vulnerable due to their frequent use of social media platforms. Constant exposure to unrealistic images, online comparisons, and negative comments can lower self-esteem and create feelings of insecurity.Furthermore, spending too much time online may reduce face-to-face interactions with family and friends. Human beings are social by nature, and direct communication plays a vital role in developing empathy, emotional intelligence, and interpersonal skills. When screen use replaces real-life interaction, individuals may feel isolated or disconnected from others.Another concern is the potential for digital addiction. Some individuals develop a strong dependency on their devices, feeling anxious or uncomfortable when they are unable to use them. This can interfere with daily responsibilities, academic performance, and personal relationships. Recognizing these risks is essential in promoting healthier digital habits. Healthy Screen HabitsTo address these challenges, experts recommend adopting a balanced and mindful approach to screen use rather than completely avoiding technology. This approach focuses on four key principles:1. Content QualityThe content should be appropriate for the user’s age and should provide educational or meaningful value. Instead of passive consumption, users should engage with content that encourages thinking, creativity, and learning.2. Parental Involvement and GuidanceParents and caregivers play a crucial role in guiding children’s screen use. By watching together, discussing content, and setting clear expectations, they can help children develop healthy digital habits and critical thinking skills.3. Time Management and BoundariesEstablishing clear rules is essential. For example, families can set limits on daily screen time, avoid using devices during meals, and turn off screens at least one hour before bedtime. Creating “screen-free zones” such as bedrooms can also promote better sleep and family interaction.4. Balanced LifestyleScreen use should not replace important daily activities such as physical exercise, social interaction, hobbies, and rest. Encouraging children and adults alike to participate in outdoor activities, sports, reading, and creative hobbies can help maintain a healthy balance. Role of Schools and CommunitiesIn addition to families, schools and communities also have an important role in promoting healthy screen habits. Schools can incorporate digital literacy education into their curriculum, teaching students how to use technology responsibly and effectively. They can also encourage activities that involve collaboration, creativity, and critical thinking beyond screens.Communities can support families by providing safe spaces for outdoor activities, sports programs, and social events. Public awareness campaigns can also educate people about the risks of excessive screen use and the importance of maintaining a balanced lifestyle. By working together, society can create an environment that supports healthy digital behaviour. Maintaining Balance in the Digital AgeHealthy screen use does not mean completely avoiding digital devices, but using them wisely and responsibly. Even for adults, experts suggest limiting recreational screen time to less than two hours per day whenever possible. Being mindful of how and why we use screens can help us avoid unnecessary overuse.Adults should also serve as positive role models for younger generations. When children observe responsible screen use by parents and teachers, they are more likely to develop similar habits. Creating meaningful family time without screens, such as talking, playing games, or spending time outdoors, can strengthen relationships and improve overall well-being.As digital technology continues to advance, screen use will remain an integral part of our lives. It offers many benefits, including access to information, improved communication, and new opportunities for learning and creativity. However, these advantages must be balanced with awareness and responsibility.The key is not simply how much time we spend on screens but how we use them. By focusing on high-quality content, maintaining balance, encouraging real-life interaction, and promoting healthy habits, we can reduce the negative effects of excessive screen use. In doing so, we can create a healthier, happier, and more balanced life in the modern digital world.gnlm
Leaving our “Comfort Zone” is not an easy thing to do. However, it is one of the most important steps we can take to improve our lives and our careers. A Comfort Zone is a situation where we feel safe and relaxed. In this zone, we do the same things every day and face no stress. While being comfortable feels good, staying there for too long can stop us from growing. We cannot learn new skills or gain new experiences if we only do what is easy. Real progress happens only when we step outside the circle of what we already know.Many people stay in their Comfort Zone because they are afraid. It is not just the fear of change, but the fear of feeling uncomfortable when starting something new. It takes a lot of courage to leave a life that we are used to. Often, we see other people becoming successful, and we feel jealous. We make excuses by saying, “He is just lucky,” or “She has a wealthy family.” We use these excuses to stay where we are because we are afraid to take a risk.If we stay in our Comfort Zone for too long, we will lose our energy and our passion. By the time we decide to change, we might be too old or too tired. It is very sad to look back at our lives and feel regret. We should not wait for the “perfect time” to start. We should use our energy and time right now to step out and try something new.You do not have to change everything in one day. The best way to leave your Comfort Zone is to try small challenges every day. Spend just 15 minutes a day doing something that scares you or interests you. These small steps will help you become brave. Don’t spend too much time just planning; the most important thing is to take action today.When you leave your Comfort Zone, you will start to feel more confident. When you finish a difficult task, you will realize that you are stronger than you thought. You will also find new opportunities. You will meet new people, find better jobs, and learn things you never knew before. Even though it is hard at the beginning, it will help you become a better and more mature person in the long run. Therefore, do not be afraid of new things. Great opportunities are waiting for you outside of your daily routine. Start today – be brave, face your fears, and step out of your Comfort Zone to reach your goals.gnlmPhoto: Gemini
In today’s modern world, electricity has become the backbone of human civilization. From the simplest household tasks to the most advanced technological systems, electricity plays a vital role in making our lives easier, faster, and more comfortable. Every day, we rely on electricity for lighting, communication, transportation, education, healthcare, and entertainment. Especially during the summer season, when temperatures rise significantly, the demand for electricity increases rapidly as people use more electrical appliances such as fans, air conditioners, and refrigerators to cope with the heat. As a result, it has become increasingly important for people to understand not only the value of electricity but also the need to use it wisely and responsibly.The development of electricity has a long and fascinating history. In ancient times, people noticed simple electrical effects, such as static electricity produced by rubbing certain materials. However, the scientific study of electricity began much later. One of the earliest pioneers was Benjamin Franklin, who proved that lightning is a form of electricity through his famous kite experiment. His discovery opened the door to further research in this field. Later, Michael Faraday made a groundbreaking contribution by discovering electromagnetic induction, which became the basis for generating electricity in power plants. Another key figure, Thomas Edison, invented the practical electric light bulb, making it possible to use electricity safely and conveniently in homes. Over time, many other scientists and engineers improved electrical systems, leading to the widespread use of electricity that we enjoy today.Electricity is incredibly useful and has transformed nearly every aspect of human life. In our homes, electricity powers lights, fans, televisions, computers, washing machines, and many other appliances that make daily tasks easier. In the field of healthcare, electricity is essential for operating medical equipment such as X-ray machines, ventilators, and surgical tools, which help save countless lives. In education, electricity enables the use of digital devices, online learning platforms, and modern teaching methods, allowing students to access knowledge more effectively. In industries and businesses, electricity is used to operate machinery, produce goods, and provide services efficiently. Even transportation systems, such as electric trains and vehicles, depend on electricity. Without electricity, modern society would not be able to function properly.However, electricity itself is not a natural resource; it must be generated from other energy sources. These sources include both non-renewable and renewable resources. Non-renewable resources, such as coal, oil, and natural gas, have been widely used for many years to produce electricity. These fuels are burned to generate heat, which is then used to produce steam and drive turbines connected to generators. On the other hand, renewable energy sources include water, wind, and sunlight. Hydropower uses flowing water from rivers and dams to generate electricity, wind power uses turbines to capture the energy of the wind, and solar power uses panels to convert sunlight into electricity. In recent years, there has been increasing interest in renewable energy because it is cleaner and more sustainable.Despite these advancements, the growing electricity demand has put significant pressure on natural energy resources. Fossil fuels, which are still the main source of electricity in many parts of the world, are limited and cannot be replaced once they are used up. As populations grow and industries expand, the consumption of these resources continues to increase. This has led to concerns about energy shortages in the future. Furthermore, the use of fossil fuels has serious environmental consequences. The burning of coal, oil, and natural gas releases carbon dioxide and other harmful gases into the atmosphere, contributing to global warming and climate change. These environmental problems can lead to rising temperatures, extreme weather conditions, and damage to ecosystems.During the summer season, the situation becomes even more challenging. As temperatures rise, people tend to use more cooling devices, which increases electricity consumption significantly. In some regions, this high demand can exceed the available supply, resulting in power outages and electricity shortages. These interruptions can disrupt daily life, affect businesses, and even impact essential services such as hospitals. Therefore, everyone must play a role in conserving electricity, especially during peak seasons.There are many practical ways to reduce electricity consumption in daily life. One effective method is to replace traditional incandescent bulbs with energy-efficient LED lights, which consume less electricity and last longer. Turning off lights and appliances when they are not in use is another simple but important habit. Using natural sunlight during the day instead of artificial lighting can also help save energy. Additionally, unplugging electronic devices when they are not being used can prevent unnecessary energy consumption. People should also try to use energy-efficient appliances and avoid overusing high-power devices such as air conditioners. Setting air conditioners to moderate temperatures and using fans when possible can significantly reduce electricity usage.If people do not practice energy conservation, they may face higher electricity bills, which can increase household expenses. On a larger scale, excessive electricity consumption puts pressure on national resources and infrastructure, making it more difficult for governments to meet the growing demand. This can lead to increased costs for energy production and distribution. Therefore, saving electricity is not only beneficial for individuals but also important for the overall development of the country.In addition to economic benefits, conserving electricity also helps protect the environment. Since electricity generation often involves the use of natural resources, reducing electricity consumption can help preserve these resources for future generations. It can also reduce the emission of harmful gases, thereby minimizing environmental pollution and slowing down climate change. By adopting energy-saving habits, people can contribute to a cleaner and healthier environment.In brief, electricity is an invaluable resource that supports every aspect of modern life. Its historical development reflects human ingenuity, and its wide range of uses highlights its importance in today’s world. However, the natural resources used to generate electricity are becoming increasingly scarce, and their overuse poses serious environmental and economic challenges. Therefore, it is the responsibility of every individual to use electricity wisely and efficiently. By conserving energy, we can reduce costs, protect the environment, and ensure a stable and sustainable supply of electricity for future generations. Only through collective effort and responsible behaviour can we build a better and more sustainable world.gnlm
As far as we can see, most people tend to go walking in the morning, particularly for good health. The other possible reasons may be that they do not want to start their day with work-related stress, or they would like to prepare for work-related stress before their daily work. Nonetheless, it cannot be denied that many people like to walk only in the morning for any physical exercise or something like that. In contrast to most people’s likes, I would rather go for a walk in the evening. To my certain knowledge, going for an evening walk will relieve stress to some extent after we have been physically and mentally fatigued all day.In fact, many people do not like to have a walk in the evenings mainly because they are usually as busy as a bee, thereby working late during these periods of time. On the other hand, those who can walk in the evening are most likely to keep early rush hours and will never be late for an evening walk. This is just because walking in the evening as a routine often plays a major part in their day. That is, only if they go out evenings will they probably feel less physical and mental fatigue in the space of a day than average. Even though these people find it happy and healthy to take a walk in the evening, others are given to being late for work as always, lest they should be responsible for an overload or backlog the next day.Although living in the country, as a part-time teacher, I hardly have time to go out in the evening. Even so, I willingly go for a walk in the evening sometimes. Some evenings must attract me in that the weather is fine with a light wind or without a breath of wind; it is partly cloudy, or there is no cloud in the blue sky, but sometimes, birds fly away to perch in flocks under a bluish-white sky. At that time, my evenings are marvellously pleasant, capturing the subtle hues of the countryside in the evening and cool thanks to a soft breeze. When that happens, I can’t help going for a walk in the evening so that I will skip or drop my evening class despite the fact that I should not do so to my students as a teacher, humorous to say.Of course, it should take 30 minutes or so to go for a walk in the evening. Too much time is not needed for an evening walk, actually. However, strolling in the evening mostly brings many little-known but great benefits to evening walkers, in spite of the fact that it lasts a short time. By a short walk in the evening, we may have a sound sleep for one night, to my way of thinking. Really, walking in the evening for a short time will apparently ease our nervous tension due to everyday work stress. And we will feel free to enjoy the red and orange natural environment around us, which is glittering in the darker sunlight. In some sunsets, even ugly people seemingly look better than normal, as it is said. Truly, it would be best if we went for a walk a little every evening after we let our hair down and leave our work table. Also, we can walk the dog for an evening unless it bothers us.For an evening walk, I go to the school lane in my village most of the time. This two-way lane was constructed of concrete so that two bikes can go through one another face-to-face or side-by-side. The white lane is absolutely interesting to me. It has connected my village and its neighbouring ones in such a way that a rural way of life comes alive with crowded villagers here and there along the lane on weekend evenings, especially on Sundays. Over there, the little children are playing tag happily, but some are flying kites, smiling. Some young adolescents are surfing the net on their phones. Some pretty girls are taking a selfie by themselves. There are also some naughty boys sneaking, smoking, chewing betel, and even having a beer in a three-person group, as most have seen. Besides, some men are staggering home, drunk. At that time, however, we are all standing under the reddish-orange clouds. All of us look good in one way or another. We are the same, having a keen sense of the cold, gentle wind of an evening, except that our ways of feeling make a difference to the evening. Please forget what we are in quite a while and go for an evening walk. Have fun!gnlm
The Gatekeeper of the MindIn every language, the word “no” is small, almost fragile in sound – yet in the architecture of the human mind, it stands like a gatekeeper. To refuse is not merely a social gesture; it is a neurological act, a quiet assertion that the self has boundaries. As the proverb reminds us, “Good fences make good neighbours”. In the brain, those fences are neither rigid nor hostile; they are the very lines that make identity possible. In Buddhist thought, this boundary-making echoes Sati (mindfulness) – the capacity to observe and choose rather than react. A wise refusal is not rejection of the world, but clarity about one’s place within it.Early Childhood: Drawing the First BoundariesThe origins of “no” can be traced to early childhood, when a toddler’s defiance is often mistaken for disobedience. In truth, it is the brain rehearsing autonomy. The developing prefrontal cortex – still in its formative stage – begins to coordinate impulse, intention, and choice. Each small refusal is like a brushstroke on a blank canvas, outlining the contours of a self not yet fully formed. Far from rebellion, this is construction. In Buddhist terms, this stage reflects the early shaping of Saṅkhāra (mental formations), where patterns of intention begin to take root, gradually forming the habits that will define character.Adolescence: The Struggle Between Impulse and ControlAdolescence deepens this process. The brain becomes a site of tension between a highly responsive reward system and an as-yet-maturing capacity for restraint. When a young person says “no” to peer pressure or immediate gratification, it is not simply a moral decision but a neurological triumph of inhibition over impulse. As the old saying goes, “He who conquers himself is the mightiest warrior.” This mirrors the Buddhist principle of Right Effort – the disciplined cultivation of wholesome states and the restraint of unwholesome ones. Each refusal strengthens not only neural circuits but also the ethical muscle of self-regulation.Trauma and Healing: Rebuilding the Inner HouseFor those shaped by trauma, the word “no” may be buried under layers of fear and learned helplessness. Trauma disturbs the brain’s sense of agency, amplifying threat perception while dulling internal awareness. In such contexts, relearning to say “no” is not a matter of etiquette but of healing. It reactivates pathways of self-protection and restores a sense of internal safety. One might say that the ability to refuse is the first stone laid in rebuilding a shattered house. In Buddhist understanding, this aligns with the gradual cessation of Dukkha (suffering): reclaiming agency is part of the path towards inner freedom, where one is no longer driven solely by fear or conditioning.Culture: The Many Languages of RefusalCulture colours the expression of refusal. In some societies, “no” is spoken plainly; in others, it is softened into silence, gesture, or polite indirection. Yet beneath these variations lies a universal cognitive act. Whether direct or veiled, the brain engages the same systems of evaluation, inhibition, and boundary-setting. The form may differ, but the function remains constant: to preserve the delicate balance between self and society. As another proverb suggests, “The bamboo that bends is stronger than the oak that resists.” This resonates with the Buddhist Middle Way – neither rigid denial nor passive compliance, but a skilful response shaped by wisdom and compassion.Conclusion: The Quiet Strength of Saying “No”Phonetically simple and developmentally early, “no” is among the first tools with which the human mind shapes its world. Neuroscience now affirms what wisdom traditions have long implied: we define ourselves not only by what we accept, but by what we decline. In Buddhist philosophy, true freedom lies not in unrestrained desire but in understanding it, and, when necessary, gently refusing it. In an age that often equates agreement with virtue and compliance with harmony, it is worth remembering that a thoughtful “no” is not an act of discord. It is, rather, the sound of a mindful, disciplined, and self-aware mind – one that knows its boundaries, and in knowing them, moves closer to peace.gnlm
