Focus in on This

Have you heard about this? Oh wait-what's that outside? Remember that cool YouTube video you wanted to watch! It'll only take a second!

Everyone's had these messages flash across their mind or their computer screen. Something interesting appears, and before we know it, we've rationalized how "it'll only take a second" and pretty soon we've gone from game statistics to Star Wars trailers and end up on beard ornaments. (There actually are beard baubles. Who knew!) But! Before you Google "beard ornaments," check out this list of how to stay focused!

https://flic.kr/p/7VHwy6

Nadia Goodman, M.A. in Clinical Psychology, has three excellent suggestions for those who struggle to focus in on the task at hand.

1. Do creative work first.

Typically, we do mindless work first and build up to the toughest tasks. That drains your energy and lowers your focus. "An hour into doing your work, you've got a lot less capacity than (at the beginning)," Rock says. "Every decision we make tires the brain."

In order to focus effectively, reverse the order. Check off the tasks that require creativity or concentration first thing in the morning, and then move on to easier work, like deleting emails or scheduling meetings, later in the day.

2. Allocate your time deliberately.

By studying thousands of people, Rock found that we are truly focused for an average of only six hours per week. "You want to be really diligent with what you put into those hours," he says.

Most people focus best in the morning or late at night, and Rock's studies show that 90 percent of people do their best thinking outside the office. Notice where and when you focus best, then allocate your toughest tasks for those moments.

3. Train your mind like a muscle.

When multitasking is the norm, your brain quickly adapts. You lose the ability to focus as distraction becomes a habit. "We've trained our brains to be unfocused," Rock says.

Practice concentration by turning off all distractions and committing your attention to a single task. Start small, maybe five minutes per day, and work up to larger chunks of time. If you find your mind wandering, just return to the task at hand. "It’s just like getting fit," Rock says. "You have to build the muscle to be focused."



Nadia's suggestions are excellent suggestions for change, and can be implemented slowly throughout our day. The trick is to recognize the potential distractions for what they are, and commit to doing something about them, or to making small changes in our daily schedule, and eventually we will be in charge of our time and our attentive energy.

In addition to making creative work our first priority, allocating time, and retraining the mind, livescience tells us how to implement planned breaks into our day, to ward off monotony.

https://flic.kr/p/7YqV6s

Enjoy a diversion

Perhaps the simplest way to improve attention span is simply not to pay attention for a little while. Evidence shows that taking a break improves your ability to focus once you return to the task at hand.

Even the briefest intermission can be beneficial, according to research from the University of Illinois, as reported in the journal Cognition in February. In the study, led by psychologist Alejandro Lleras, 84 participants were given a 50-minute-long computer task. The participants who were allowed two short breaks during the task performed it better.

Lleras said that just as the body becomes habituated to a stimulus over time (for example, you're not constantly aware of the feel of your socks), your mind can become habituated to the subject of its concentration.

"Prolonged attention to a single task actually hinders performance," Lleras said.

In other words, taking a short break in the middle of a long task acts like a "refresh" button for the brain.

Know your limits

In the end, increasing your ability to focus may require you to figure out what distracts you most.

In one study, people whose work was interrupted by emails from a hypothetical supervisor reported higher levels of stress after just 20 minutes.

Surprisingly, the participants were working faster, but at a higher cost: They reported feeling their workload was greater and required more mental effort to complete, according to Gloria Mark, who presented the findings at a 2008 meeting of the Association of Computer Machinery.

Mark said everyone may have a level of interruption that is tolerable, and a threshold for distraction. Exceed the threshold and the quality of work (not to mention the quality of a person's life) declines.

If you're feeling overworked and unable to concentrate, the solution may be as easy as signing out of your email account for a few hours.



By gaining an understanding of how the brain and body respond to distractions and to staying focused for prolonged periods of time, we can gain a greater understanding of our own needs. Taking a few minutes a day to plan out when you'll shut off electronics and focus only on the task at hand, and planning out break times can make small but meaningful changes in your personal and work life.

These principles are applicable to any area of life, so share them with a friend, child, parent, or co-worker. It always helps to have a friend to help when making life changes, so grab another Aggie and take control!

Enjoy a Stress-Managed Life

It's November, the end of the year is approaching, final project due dates are coming up, and the holiday planning is just around the corner. Nothing ruins the most wonderful time of year like stress.

We know you're working hard so you can enjoy the upcoming celebrations with friends and family, that's why we created this post on Stress: What it is and How to Manage it.

Why is managing small stress factors so important? Cortisol.

Psychology Today tells us that: the stress hormone, cortisol, is public health enemy number one. Scientists have known for years that elevated cortisol levels: interfere with learning and memory, lower immune function and bone density, increase weight gain, blood pressure, cholesterol, heart disease... The list goes on and on. Chronic stress and elevated cortisol levels also increase risk for depression, mental illness, and lower life expectancy. This week, two separate studies were published in Science linking elevated cortisol levels as a potential trigger for mental illness and decreased resilience—especially in adolescence.

There are many areas in our lives which create small levels of stress. These can build up over time and cause emotional outbursts to relieve emotions. Learning to deal with these smaller stresses as they come will decrease stress levels and allow you to more fully enjoy the holidays, protect your relationships with others, and maintain productivity.

Now that we know how stress impacts the body, it's time to use that knowledge as motivation to implement some stress coping mechanisms. Each person has the ability to choose to change, and it's amazing the effect even two minutes of positive action can have (just ask your pearly whites!).

What actions can be taken? 

Let's go back to the great advice from Psychology Today.

You can make some simple lifestyle choices that will reduce stress, anxiety and lower your cortisol levels. Below are 4 tips for reducing your cortisol levels everyday:

1. Regular Physical Activity: Any aerobic activity, like walking, jogging, swimming, biking, riding the elliptical... are great ways to recreate the ‘flight’ outlet and burn-up cortisol.  A little bit of cardio goes a long way. Just 20-30 minutes of activity most days of the week pays huge dividends by lowering cortisol every day and in the long-run. Fear increases cortisol. Regular physical activity will decrease fear by increasing your self-confidence, resilience, and fortitude—which will reduce cortisol. Yoga will have similar benefits with added benefits of mindfulness training.

2. Mindfulness and Loving-Kindness Meditation (LKM): Any type of meditation will reduce anxiety and lower cortisol levels. Simply taking a few deep breaths engages the Vagus nerve which triggers a signal within your nervous system to slow heart rate, lower blood pressure and decreases cortisol. The next time you feel yourself in a stressful situation that activates your ‘Fight-or-Flight’ response take 10 deep breaths and feel your entire body relax and decompress.

3. Social Connectivity: Close knit human bonds—whether it be family, friendship or a romantic partner—are vital for your physical and mental health at any age.  Recent studies have shown that the Vagus nerve also responds to human connectivity and physical touch to relax your parasympathetic nervous system. The “tend-and-befriend” response is the exact opposite to “fight-or-flight”. The "tend-and-befriend" response increases oxytocin and reduces cortisol. Make an effort to spend real face-to-face time with loved ones whenever you can, but phone calls and even Facebook can reduce cortisol if they foster a feeling of genuine connectivity.

4. Laughter and Levity: Having fun and laughing reduces cortisol levels. Dr. William Fry is an American psychiatrist who has been studying the benefits of laughter for the past 30 years and has found links to laughter and lowered levels of stress hormones. Many studies have shown the benefits of having a sense of humor, laughter and levity. 


In addition, Elizabeth Scott, M.S. recommends journaling as a way to manage stress, emphasizing the need to put aside roughly 20 minutes to record your thoughts and feelings: As you write, don'’t just vent negative emotions or catalog events; write about your feelings, but also your thoughts surrounding emotional events. (Research shows much greater benefits from journaling when participants write about emotional issues from a mental and emotional framework.) Relive events emotionally, and try to construct solutions and ‘find the lesson’. Using both aspects of yourself helps you process the event and find solutions to problems. 

As we've discussed stress, it's impact on the body, and ways to manage stress effectively, we hope you were able to find something to change in your life. Implementing some of these ideas as healthy coping mechanisms will increase mental and emotional health, therefore increasing individual quality of life and enable us to reach our goals and better our relationships with others in all areas of life. Here's to a stress-free winter wherever you are, Aggies. 

We're Celebrating USU's Birthday, Complete With a Theme Party

Each year in March, we celebrate the birthday, or founding, of Utah State University with a Founders Day event. This year's event takes place on Friday, March 6, but that doesn't mean the celebration is over. 

We're going to keep it rolling through the entire month of March, bringing you stories about the history of USU and the many achievements made by its phenomenal students, faculty and staff.

To kick things off, we thought we'd start by providing you with our own definition of Founders Day. 

USU Founders Day [u-s-u foun-ders dey] : noun

1. Celebrating the establishment and rich history of Utah State University  2. Honoring distinguished alumni  3. Gathering to enjoy an evening of well-known friends and alumni at USU.

For 127 years, Utah State has been known for high-quality education, innovative research and a beautiful campus. This Founders Day we'll gather once again to celebrate how far we've come. 

From day one, USU has been dedicated to resolving Utah’s water problems. This year’s theme, Year of Water, focuses on the achievements of our many leading researchers in this field. 

In a January 2015 Utah State Today article, Tim Vitale, Executive Director of USU Public Relations and Marketing, explained more about the history of USU's involvement in and the critical need for addressing Utah’s water issues.

"Utah State University took up the challenge of quenching the water needs of a burgeoning population even before historic Old Main was completed. USU’s Agricultural Experiment Station was the first building on campus before Old Main, and its mission was to research then solve Utah’s water problems and address the state’s water needs."

This year, Utah State University's Water Research Laboratory will celebrate 50 years of leading the state's efforts on water research.

In reference to that celebration, USU President Stan Albrecht said, 

“We noted immediately that it’s not just the Water Lab leading efforts to address water needs. Our specialists in many colleges across many disciplines today are among the nations and even the world’s leading experts on many water-related issues. So we decided to broaden the celebration."

Few know about the work being done across the globe by our experienced water experts. It certainly isn't a glamorous, high-profile industry. But it's one of vital significance and monumental impact. 

Noelle Cockett, USU provost and executive vice president, said, "Addressing water issues is a complex and challenging task, and our interdisciplinary approach has resulted in innovative solutions recognized the world over.”

According to Vitale, "USU has projects now in Egypt, Senegal, Thailand, Uzbekistan, throughout Latin America, Central America and in many other countries across the Middle East."

Not only that, but our Utah State water resources graduates are sought out and highly valued in their field. Vitale said, 

"People who received their graduate degrees in water resources from USU are the who’s who of water ministers, engineers, resource specialists in Jordan, Palestine, Israel, the Philippines, Thailand, the Dominican Republic and now — or, again — in Iraq. USU researchers are the principal investigators on other projects across the nation, particularly in the West and in dozens of areas of specialization.

From rehabilitation of river ecosystems, to water quality for humans AND fish, to ways to capture and then deliver to municipal systems, to the agricultural fields and to the faucets in your home, USU has been, is and will continue to be THE place for answers to water challenges facing the region, state, nation and world."

Click here for the full Utah State Today article 

Join fellow Aggies and friends of Utah State as we celebrate the 127th anniversary of the establishment of USU. Honors include Distinguished Service Awards to W. Brent & Beverley J. Robinson and Rodney E. & Valene D. Tueller. Recipients of Distinguished Alumnus Awards are Blake R. Kirby and David C. Miller. The evening includes dinner, awards presentation and entertainment. $35 per person. Please RSVP by March 2, 2015 by calling (888) 653-6246 or register online at www.usu.edu/foundersday. Doors open at 6pm and dinner begins promptly at 6:30pm.

Dishing Out Love to Donors This Week

There are many different types of people who support Utah State monetarily: alumni, faculty, staff, students, parents and more. We love every group for the unique ways in which they affect USU’s success:

• As alumni, you give back by donating time, money or experiences to our university and its students. In addition, you give Utah State a good name by using the marketable skills and knowledge you developed while in school at your workplaces and in your homes.

• Faculty and staff have dedicated their careers to teaching our students and providing opportunities for them to succeed. They've spent countless hours preparing and producing quality curriculum and programs for students.

• Students can give back through the True Blue pledge. More importantly, USU would not be the great institution it is without hardworking, devoted students who use their ingenuity and intent to acquire well-earned degrees.

• Parents support their students as they learn and grow at USU. They can support systems like the Merrill-Cazier Library, which serves as a valuable learning environment for every student on campus.

We recognize that many Alumni fit into several of these categories. Because of your unfailing support of this institution, we would like to say thank you, once again.

The relocation of the Block A was made possible by USU donors

This week, February 25-27, is Love-A-Donor week. Every day we thank a different group of our supporters:

      

February 25th - Celebrate Faculty and Staff - Send words of love and appreciation to faculty members who go above and beyond the call of duty! The Student Alumni Association will also be giving a small gift to these wonderful individuals. 

February 26th - Celebrate Alumni - Say thank-you to those who have come before! On this day, the alumni population will receive a powerful video via email from our student population saying thank you for the generosity of all our giving alumni.

February 27th - Celebrate Students - Many students give of their time, talents and treasures to USU. On this day, the Student Alumni Association will recognize all of those types of donors. If you have given the True Blue Pledge stop by the Alumni House from 11 – 1 PM for your swag, “A” license plate waiver, (if you have not already done so) and a cookie! If you haven't participated in the pledge, please stop by if you'd like to become “True Blue” yourself.

You are also invited to participate in a campus-wide social media competition during Love-A-Donor week. During the week, we encourage you to post pictures of yourself thanking a donor. You could write a note to a professor who donates, cook dinner for an Aggie alumni family member, or do the dishes for your roommate who has given the true blue pledge. Show your appreciation however you would like.

Be creative, and use the hashtag #usugivesback. At the end of the week, Alumni Association staff will examine the entries and the winning photo will be recognized on many Utah State University social media channels. The winner will also receive one use of the David B. Haight Alumni Center, free of charge.

Whichever group you're a part of, know that we love and appreciate you. Thank you!

Spreadin' the love... all over Utah

You may have heard that we love our students and alumni. Well, it's true. And here is another way we show it.

We believe in giving students the tools and resources they need to succeed, not matter where they live. As a result, USU offers so much more than the education and experience available on the Logan campus.

The Distance Education programs at USU have been receiving some attention for their great achievements. In fact, U.S. News & World Report recognized Utah State University's Online Graduate Education program as the 13th best in the country, as published in Utah State Today.

“We have made great strides to become Utah’s premier online university, and in doing so we have also become one of the top-rated online programs in the country,” said Robert Wagner, Utah State University’s executive vice provost and dean for Academic and Instructional Services.

“The university views online course and degree delivery as an integral part of higher education’s future. We understand the demands of our consumer students for flexibility and choices when it comes to pursuing a college degree.”

Utah State also has campuses all over the state of Utah. From Tremonton to Kanab, these 27 campuses allow for flexibility in obtaining a degree no matter where you live, or what your work and family life look like. 

It gets even better. 

If you attend class at any of these campuses, tuition and fees follow the normal USU tuition table (including financial aid). They offer over 70 degrees and programs to online and regional campus students.

Our love of education and feedback from students and alumni, like you, have helped us create the types of programs from which you will benefit the most. So, what could you do with a degree in American Sign Language, Social Work, or Economics? 

Visit distance.usu.edu to find out more about our programs.

What Kind of Tailgater are You?

Original article from Everyday by Rachael Ray  

THE ROOKIE

• Oh, there's a game today? You can still score with creativity and a little planning.
• Stop by the convenience store for a disposable cooler, drinks and prepared foods.
• Keep food portable (sandwiches and pizzas, for instance). You'll have fewer supplies, so less mess.
• Know the lay of the land. Grab a map for the best routes, spots for food and drink and pit stops.
• Microwave your eats in the student union, then duck into the college bookstore for team towels or blankets.
• Once you're set up, don't be afraid to scavenge. Beginners typically bum off fellow fans.

THE FIRST-STRINGER

• The fight song has been in your head all week, and you started prepping last night.
• Show up three or four hours before the game to claim a hot spot.
• Know who's doing what. Assign tasks like grill master, garbage collector and bartender.
• Have a game-day kit with everything from first-aid supplies to toilet paper and ponchos.
• Bring two coolers (one for drinks, one for perishables) and a grill. Pack tables, tents, chairs and, if you have one, a portable TV. On a given Saturday there can be over 50 games you don't want guests wandering off for updates.
• Taking inspiration from teams, mascots or cities, theme your spread. Tint drinks with food dye and opt for individual apps (so everyone's not crowded around a bowl of Guacamole).

THE VETERAN

• You've been wearing a team jersey since diapers and can recite stats like the ABCs.
• Take enough food for before and after the game. It'll make the parking-lot-exodus traffic jam much more fun.
• Have checklists of what needs to be done, packed and cooked. A list of guests' phone numbers is also handy.
• Bring more of everything. Think multiple TVs, towable smokers and grills, and hammocks for pregame naps.
• Fanatics are all about the finishing touches, if you really want to be the Clark Griswold of tailgaters, throw in a shade canopy and synthetic turf.
• Organize some tailgating activities. A ring toss, trivia game, horseshoes -- whatever keeps people entertained until those ribs are smoked to perfection.

Clean as a (ref''s) whistle

• Have plenty of garbage bags. Tape them to trees and tent poles, keeping them off the ground so they don't attract bugs.
• Clean as you go. Done with tongs and ladles? Wash and stow them away now. It'll save crucial minutes later.
• When draining melted ice water from the coolers, reserve some for rinsing nondisposable items, hands and faces.
• Scrape down grills before heading to the game, but save the major cleaning for when you get home.

Who starts their tailgate when the sun comes up? We do! Make the most of the wee morning hours with these time-saving tricks.

Day before:

• Choose groceries that do double duty. Salsa will work for Scrambled Egg Burritos with Tex-Mex Salad and with chips; sausage can star with eggs and with peppers in hoagies later.
• Cook ahead. Assemble breakfast casseroles, like Mini Ham and Egg Casseroles or Cheddar and Chile Egg Casserole (bake them off in the morning) and stock up on heat-and-eat goodies like Cinnamon Raisin Rolls.
• Pack (checklist in hand). Don't forget coffee and blankets or space heaters for the morning chill.

Day of:

• Set the alarm to play your team's fight song -- it'll make 5 a.m. more bearable.
• Make early-morning calls to the notorious snooze-button slappers in your crew.
• Mind the time: Allow an hour for breakfast, prep and packing and a half hour for setting up the tailgate.
• Prioritize! Set up important stuff first.
• Leave the last half hour of the tailgate for cleaning and getting to the stadium.

 Article Originally found on Everyday by Rachael Ray 

Are you a Die Hard Aggie Fan?

Calling all Aggies! 

Take this short quiz to see if you're a Die Hard Aggie Fan. Then share it with your friends and see how you compare.

We want to know who loves their Aggies. Good luck!

DIE HARD AGGIE QUIZ

1.  Do you wake up to the Utah State Fight Song every game day?

2.  Do you have this year’s game day shirt ready to wear at all times?

3.  Do you roll up to Romney Stadium in your Aggie License Plates hours before the game to get your tailgate on?

4.  Do you have the football roster memorized a month before the season starts?

5.  Do you commentate the game in your head, as it plays out on the field? 

6.  Can you unleash a flurry of team and player stats on queue?

7.  Is your voice gone at the end of every game because you've shouted the Scotsman and the Fight song at the top of your lungs a few to many times?

8.  Do you look to the “A” on Old Main Hill every time we win, to make sure it's blue?

9.  Is your lifelong dream to be a part of Aggie Athletics?

10.  When saying goodbye, do you always end with…”Go Aggies!” 

How did you do? 

Count the number of times you answered "Yes" to all 10 questions and following the ranking system below to see how you did. 

1 - 4 = Amazing Aggie Fan  

5 - 9 = Enthusiastic Big Blue Fan 

10 =    Ultimate Die Hard Aggie Fan!!! 


Post your score on our Facebook page and see how you match up against other Aggie fans.

Aggie Weekly Review

Here are the top 3 Aggie stories you may have missed this week. 

 

1.USU professor to walk in Olympics opening ceremony

Utah State University Professor Rich Gordin is no stranger to the Olympics, but this year he will move out from behind the scenes to march in the opening ceremony in Sochi, Russia.

The professor and sports psychologist from the Health, Physical Education and Recreation Department was invited to accompany Todd Lodwick, an Olympic silver medalist and member of the U.S. Nordic Combined Team. Lodwick was named the flag bearer for Team USA on Feb. 5.

Read more at http://news.hjnews.com/allaccess/article_ab025ffa-8f9c-11e3-a925-001a4bcf887a.html

2.  President Obama Honors USU Alum Steven Cannon with Top Science Award

Utah State University alum Steven Cannon’90 is somewhat surprised he’s been singled out for the nation’s highest honor for science and engineering professionals in the early stages of their research careers.
 
“I’m 48 years old so, among my fellow award recipients, I’m a bit old,” says Cannon, a plant geneticist with the USDA-Agricultural Research Service Corn Insects and Crop Genetics Research Unit at Iowa State University in Ames. “But since I’m on my third career, I am in the early stage of my current professional endeavor. And I’m truly humbled by this honor.”
Read more here http://www.usu.edu/ust/index.cfm?article=53579

3. Lifelong learner: Woman who graduated from USU at 98 died Sunday

 
A woman believed to be the oldest Utah State University student ever to receive a degree died Sunday at the age of 100.

Twila Brian Boston passed away in her home Feb. 2, according to an obituary sent to The Herald Journal on Wednesday. She was born on a farm in Loa, Utah, on Sept. 7, 1913.

In 2012, with the help of her granddaughter, she proudly donned a cap and gown at USU commencement exercises and accepted a B.S. in American Studies.
Read More at http://news.hjnews.com/allaccess/article_44edecfe-8ee1-11e3-adf9-001a4bcf887a.html

New Year Same You, But Just a Little Better

Photo Courtesy of US News

It's February 1st and some of our New Year’s resolutions may already be out the window. But this year, why not try a new approach?
Most media outlets bombard you with reasons why this year you should be different, or smarter, prettier or thinner. In 2014 we suggest you try to be the same, just a little better.
You've heard the expression, there's no need to reinvent the wheel. And we agree. While it's always good to make and accomplish goals, reinventing one’s self every 365 days can be a daunting and repetitive task.
Here are 3 ways to set and accomplish a goal that makes the same you just a little bit better.

1.      Find an area that you would like to improve in.

Contrary to New Year’s messaging, you don’t have to reinvent yourself every year. In order to actually accomplish your goal, find something that you are already doing well but would like to do better. Would you like to eat a little healthier? Or is giving back to your community on your to do list?

Choose an area where a little improvement will go a long way.

2.      Make a Specific and Measurable Goal

Rather than saying that this year you “want to eat healthier” make a specific plan of action. “This year I will eat at least one serving of vegetables each day.”  Or you want to get your finances in order, make a goal to save a specific amount each month. These goals, though not drastic, will be easy to measure. Your progress will be noticeable and easy to chart.

3.      Lastly, make your goals attainable. Though most of us would love to say we’ve climbed Mount Everest or become fluent in Latin, these are not attainable goals for some people.

You can start by making a list of skills you already have. Are you a good cook? Do you enjoy teaching children? Are you a great seamstress? By starting with what skills you already have, you can easily make a goal that stretches you and enhances your natural abilities. And this makes it more likely for you to stick to your new year’s resolution.

Written by: Liz Wilson

The True Blue Pledge

Alumni giving to Utah State University has had a significant impact on the growth and success of the university.  Students are impacted by receiving scholarships, having new buildings and receiving greater opportunities in their college or department.  The True Blue Pledge was created to help students understand the importance and impact of giving and to help them have a desire to give now and in the future.

To make the True Blue Pledge students are asked to give $50 over their college experience.  For typical 4 year students this ends up being $5 as a freshman $10 as a sophomore $15 as a junior and $20 as a senior.  It's not a lot but it's still enough to make a difference. In fact if every student gave the impact would be over $200,000 per year.

With the True Blue Pledge we wanted to give students an opportunity to make a positive impact in areas they care about and that are not directly supported by tuition dollars. 

Money raised through True Blue Pledges supports three important priorities:

1.  Aggies Helping Aggies

This portion of the gift will be used to support scholarships for current USU students.

2.  Aggies Leaving Legacies

This portion of the gift will go toward class gift projects. The class gift will be part of a 100-year-old tradition at USU.

3.  Aggies Fueling Passions

The last portion of the gift will go toward the area or program on campus that the student is passionate about. This is their opportunity to help improve Utah State in a way that is important to them! 

Written by Tyson Godfrey