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Mind Optimization Part 22: Resisting Reality

Human suffering is the result of resisting reality. Yes, we must fight, but at some point, there is nothing more that can be done. Ongoing dissatisfaction, resistance, then serves no purpose other than to make us suffer.

This video is part twenty-two of twenty-six excerpts from a presentation hosted by SOUL Food Salon in March 2019.

You may check out the full playlist of this video series on The Art and Science on Mind Optimization here. Alternatively, you can also click here to watch the previous video and here for the next one.

Video Transcript

Resisting reality is another big theme that I see in my work. Too many times, and Buddhists bring this up as well, and there’s the fact that you woke up, it’s your birthday and it’s raining. You could sit there and you could have a terrible time about it, but the reality is that that won’t change the rain. The other way I look at it is with children, children going to the pediatrician’s office. It can be a very different experience for two kids. One kid could come in there and say, “All right, let’s just get the shot and I’m out of here. Give me a lollipop. Thank you.” And then there’s the kid that’s like, “Ah,” scrunched up in fear and tense. They’re both going to get the shot. It’s going to happen. The reality is that resisting when resistance serves no purpose, only results in suffering. The Chinese philosopher claims suffering equals pain times resistance. The root of human suffering is really resisting.

I ask all of you, sure, as you go through life, ask yourself, is there anything I can really change in this situation because if there isn’t, get your feelings out of the way a little bit and just accept what it is. Consistent with the Chinese finger trap, I also want to talk about the fact that your resistance sometimes gives things power. The more you fight something, don’t think about pink elephants, right, the more you fight something, the worse it can be and the more power you give it. This is manifested in my work. I see it often.

I’ll tell you guys a quick story. People with panic attacks, the biggest fear is having another panic attack and you ask them, “What’s going to happen?”, and they say, “Oh, I don’t know. I might lose my mind and get hospitalized and carried out on a stretcher.” I ask them, “How many times has that happened in your life?” “None.” But it’s that very fear of, “Oh, I don’t know. I don’t know. What if … ,” that keeps it going. Insomnia is the same kind of Chinese finger-trap problem where, oh, if you woke up this morning and you’re already obsessing about how you’re going to sleep tonight, it’s not going to go well.

A lot of things, the more you force them and the more you insist on them being a certain way, the more they resist you and the more power you give them. That’s where, for me, I fall back on the serenity prayer. I need to get this printed and put up in the waiting room, even though I’m not religious, but this is important. “God grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.” As you go through life, ask yourself can you change the circumstance that you’re presented with? And if you can’t, resisting it doesn’t serve any purpose and you’re better off putting your energy somewhere else.

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text:
Overcoming Insomnia Without Drugs

By Dr. Alex Dimitriu, March 12, 2019

Sleep isn’t optional. It is one of our most basic physiological needs, right up there with air, water, food, and shelter. It isn’t heroic to go without sleep and it isn’t true that many people need only four or five hours a night. Most of us need seven to nine hours. Critical functions needed to maintain life and health occur while we sleep and insufficient sleep doesn’t just cause daytime fatigue, irritability, and sleepiness but is associated with a broad range of health risks including heart disease, obesity, diabetes, and a weakened immune system. Sleep is a natural function and critical to our health yet millions of people struggle to get to sleep, stay asleep, and get sufficient restful, restorative sleep.

The cause of insomnia may be as simple as consuming too much caffeine or as complex as an underlying medical condition or a life overburdened with responsibilities. But overcoming insomnia is seldom simple. Many look for a quick fix with sleeping pills, making them one of the most commonly prescribed medications in the United States, but while sleeping pills may be effective for a little while, they do not offer a long-term solution. Troublesome side effects and a fast-developing dependency make sleeping pills effective only for occasional use. Fortunately, there are better and longer-lasting ways of improving sleep.

Improving Sleep Hygiene

Sleep hygiene encompasses lifestyle and bedtime habits that are conducive to restful sleep. Here are the basics of good sleep hygiene:

  • Environment: Keep the bedroom cooler at night than during the day; nighttime temperature between 65 and 69 degrees is best for most people. Use room-darkening shades if morning light wakes you too early and try a fan or noise machine to mask distracting sounds. Consider changing your mattress and pillow if they’re more than 5-8 years old. Turn the bedside clock around so you can’t anxiously track the time. Use the bedroom only for sleeping and sex. Don’t work, eat, or watch television in bed. Keep your cell phone out of the bedroom!
  • Bedtime routine: Establish a consistent schedule, going to bed and waking up at the same time every day, weekends included. Turn off your computer, tablet and smart phone at least an hour before going to bed; the light from the screen stimulates the brain and makes it hard to fall asleep. Relax and clear your mind before bedtime – read a book, listen to quiet music, take a warm bath. If you’re unable to fall asleep after 15-20 minutes, get out of bed and sit or lie down in another quiet place, returning to bed only when sleepy.
  • Food and drink: Don’t eat a heavy meal or drink a lot of liquids close to bedtime. Reduce or eliminate stimulants such as caffeine and nicotine during the day and avoid alcohol in the evening. While it may help you fall asleep, alcohol disrupts sleep during the night.
  • Daytime habits: Exercising every day will help you sleep at night but restrict vigorous exercise to the morning and afternoon; relaxing exercises like gentle yoga can be done before bedtime. Limit naps to 30 minutes and never after 3pm. In particular, don’t fall asleep in front of the TV in the evening. Exposure to sunlight or bright light during the day can help you sleep at night.

Cognitive Behavioral Therapy

If you have eliminated an underlying medical condition as the cause of your insomnia and diligently made changes to improve sleep hygiene but still struggle to consistently get restful sleep, working with a sleep therapist who specializes in cognitive behavioral therapy for insomnia (CBT-I) may be helpful. Cognitive behavioral therapy, a form of psychotherapy that aims to modify negative thoughts, emotions, and behaviors, has been proven effective in treating insomnia. The therapist helps you identify and change the harmful thoughts that are interfering with sleep and helps you retrain your brain, which has come to associate time in bed with wakefulness, to associate time in bed with sleep. The core technique of CBT-I is the counter-intuitive therapy of “sleep restriction,” which initially limits the time spent in bed to the time spent actually sleeping and then gradually increases the time in bed as you sleep more.

Cognitive behavioral therapy is the “gold standard” in treating insomnia, usually achieving results in four to eight sessions with the therapist. CBT and improvements in sleep hygiene offer more effective, safer, and longer lasting solutions for overcoming insomnia than medication.

Alex Dimitriu, MD, is double board-certified in psychiatry and sleep medicine and is the founder of the Menlo Park Psychiatry and Sleep Medicine Center in Menlo Park, CA. http://www.doctoralex.com

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text:
Master of Science in Telecommunication & Networking

This course aims to provide the knowledge and skills required to design, model and effectively operate secure and dependable digital based networks. It will provide you with the opportunity to gain a sound understanding of the digital technologies that will form the core for future data networks. The fusion of the Internet world and multimedia is also addressed.

Furthermore, the total credit hours a student must cover are 42 credit hours, which consists core subjects and graduation project.

Program Goals

  1. Provide students with a comprehensive background in Network Systems and Telecommunication procedures and techniques.
  2. Show students how to properly conduct research for recommending network and Telecommunications communications hardware and software solutions.
  3. Provide the skill sets to analyze, design, test, and evaluate network systems.
  4. Develop the students’ ability to communicate effectively and think critically.

Entry Requirements

  • Processing fee of USD $ 70
  • Two (2) copies of photos with white background
  • Original of Secondary School certificate,
  • And, original Bachelor degree(s) and transcript.

Programme Structure

No. Course Code                 Subject Name Credit Hours
Semester One
1. MSTN03001 Routing and switching 3
2. MSTN03002  Network optimization 3
3. MSTN03003 Telecommunication Networks 3
Semester Two
4. MSTN03004 Fiber Optic Communications 3
5. MSTN03005 Wireless, Cellular, and Personal Telecommunications 3
6. MSTN03007 Research Methods 3
Semester Three
7. MSTN03006 Forensic Analytics and Digital Investigations 3
8. MSTN03008 Network Security 3
9. MSTN03010  Network Analysis, Architecture, and Design 3
Semester Four
10. MSTN03009 Telecommunications Network Management 3
11. MSTNP4001 Master Project 1st part 6
Semester Five and Six
12. MSTNP4001 Master Project 2nd part 6
                 Total 42

Per Semester Fee
Sem 1 $465
Sem 2 $465
Sem 3 $465
Sem 4 $465
Sem 5 $310
Sem 6 $310
Total $2480.00

Assessment Format

  Format A Format B
Course Work 60% 100%
Final Exam 40% 0%
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text:
Eight Flavorful Ways to Hack Your Go-To Mashed Potato Recipe

by Micheal Quinn

The traditional mashed potato side is wealthy and fluffy, stirred through milk, cream, or buttermilk, and butter. It’s a humble meal; however, mashed potatoes appear uniquely desirable to finish meatloaf, grilled fowl, and beef tenderloin. But while incredible as it’s miles in its maximum basic mashed potato shape, it’s even extra special when you burn up a bit of culinary creativity and dress them up with a flavorful choice.Mashed Potato

Giving mashed potatoes a tasty twist can be as easy as stirring in any other ingredient or simmering the milk with herbs before stirring it into the steaming potatoes. The subsequent time you’re making ready a aspect of silky mashed spuds, use the sort of short improvements to get an all-new dish with the identical creamy, comforting goodness.

Upgrade #1: Blue cheese and crispy shallots

A little bit of this funky cheese goes a protracted way, so stirring some spoonfuls into hot mashed potatoes will melt the cheese, supporting to comprise it throughout the dish. For an additional flavorful finish, top the bowl of blue cheese mashed potatoes with crispy shallots. Combine a piece of oil with thinly sliced shallots. Cook on excessive till the shallots are beginning to brown. Lower the temp to low and prepare dinner until all the pieces are browned and crispy. Transfer to a paper towel to dispose of extra oil, then sprinkle on the potatoes’ pinnacle.

Upgrade #2: Garlic and herb

Infusing milk or cream with herbs and garlic is an easy but powerful way to make an effective flavor distinction in mashed potatoes. Combine your chosen dairy with butter in a small saucepan. Add 5 or 6 cloves of garlic, cut in half, in conjunction with a dozen sprigs of clean thyme or rosemary. Bring to a boil, then sit down aside to steep for at least five mins. Before adding the milk to the potatoes, strain out the solids and discard them.

Upgrade #3: Caramelized onions and bacon

1st Baron Beaverbrook is a smoky evaluation of silky caramelized onions, and in creamy mashed potatoes, they create a cohesive candy-salty flavor that’s unique for humble mashed potatoes. Caramelize thinly sliced onions in butter on low-medium heat for 25 to half-hour, or until the onion portions are browned and limp. Dice cooked bacon and stir the 2 components into freshly mashed potatoes.

Upgrade #4: Cheesy inexperienced chile

Green chiles infuse fowl enchiladas with a remarkable deal of tang and taste without being overly highly spiced or hot. That’s in component why inexperienced chiles are so popular in many types of Southwestern foods, from meatballs to steak nachos. While it’d appear unusual to feature this type of tangy food to comforting mashed potatoes, the result is purely unforgettable. Stir one or cans of chopped inexperienced chiles into mashed potatoes with butter and cream or milk. Spoon the potatoes into a casserole dish. Then top with shredded Monterey Jack cheese. Broil in an oven on high until the cheese is melted and beginning to bubble.

Upgrade #5: Chipotle

Chipotle imparts a smoky flavor in tostadas, taco soups, sauces, and extra. The potatoes’ natural creaminess blunts any sharp burn of the peppers, so stir in a few teaspoons of chopped chiles with adobo sauce. If you want a chunk of greater creaminess to offset the kick of flavor, you may upload shredded sharp cheddar cheese. But if you want the warmth, there’s no harm in the use of even greater chiles and sauce.

Upgrade #6: Sour cream and onion

Sour cream mashed potatoes are wealthy on their very own and a delicious alternative to the traditional butter and milk; however, the trace of tang from the sour cream pairs nicely with the grassiness of chopped chives. These spuds have every bit of the taste appeal of the conventional potato chip flavor in a presentation-worth side you’d be proud to serve the corporation.

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Nawal Hamawy

Construction Associate

Phone Number

(480) 573-0842

Construction Associate

Nawal Hamawy joined SimonCRE in 2021 as a Construction Associate. She is responsible for the timely management of all construction administrative tasks. Her variety of previous work experience has provided her with excellent customer service, problem solving, organizational, and time management skills. She values the importance of a strong work ethic and commitment to her team.

In 2017, Nawal graduated from Colorado State University with a Bachelor of Science in Equine Science. She took the opportunity to live in five different states after being raised in Wisconsin, but decided to plant her roots in Arizona where most of her family resides. Nawal enjoys learning new things and taking on challenges. She is a strong believer that there is always something to learn from every opportunity or situation one is in.

In her free time, you can most likely find Nawal outdoors. She loves off-roading, playing tennis or pickleball, and hiking with her dog, Thor. When she’s not enjoying the great outdoors, she loves game nights and spending quality time with her family and friends.

I’m responsible for helping with the company’s overall marketing strategy including content creation, marketing automation, property flyers, website management, CRM management, and basically handling the day-to-day curveballs.

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A Simple Lifestyle, Since 2010.

17 May

DJ Drama for Simple Man Clothing©

Posted by Alex Filice
We all know how hectic the host-city of Toronto got during this year's All Star Weekend, so when we found out DJ Drama was going to be at the Toronto Sole Exchange that same weekend, you know we had to make our way over. We had the chance to talk shoes, fashion, sports, and more with Drama; and were pleased to find out Drama was a fan of the brand.
We are also glad to see Drama continue to rep the Simple lifestyle even on the road...

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Home,  Money Matters,  Sanity Savers

Sanity Saving Substitutions!

Okay, so you know when you run out of something you think you “need”, and you run to the store, but by the time you leave you have grabbed a dozen things instead.  Yup, sometimes it is more beneficial to use substitutions instead.

  1. So let’s start with coffee filters (I am a coffee addict, so if I cannot have my morning coffee, everyone better watch out, so it is only fitting that I start with this tip). If you run out of coffee filters, just simply use a paper towel. Most paper towels are sufficient to filter the coffee.  That can also work in reverse. If you are out of paper towel and need to clean off glass (bathroom mirror), a coffee filter would do the job just as well.

  2. Did you burn yourself? No burn ointment? No problem, crack out the yellow mustard. Apply liberally over the burn. Let it sit for one minute.  Rinse off with cool (not cold) water.

  3. Out of weed killer? Or perhaps you’d prefer a more natural approach because of children or pets. Spray undiluted white vinegar on your weeds. Sometimes if it doesn’t work with just straight vinegar, you can add a little dish soap to help it stick to the weed.

  4. Your recipe calls for ½ cup of butter, and low and behold you are out.  No need to fret, you could also use a ½ cup of vegetable oil, ½ cup coconut oil, OR ½ cup of applesauce. Problem solved!

  5. You can also substitute sugar with honey. ¼ Cup sugar = 3 tbsp honey

  6. Have company coming over?,Need to quickly clean up your bathroom, but you’re out of toilet bowl cleaner. Check your fridge—yup, check your fridge. Do you have a can of coca-cola? That’ll do the trick. You could also sprinkle a little baking soda in the bowl, and mix some vinegar and dish-soap, and spray the mixture around the bowl.

  7. Out of glass cleaner? You can achieve your desired goal by mixing water and vinegar together. That same mixture can be used to disinfect the solid surface counter-tops, and the stove top.

  8. The following mixture can be used to help deter Asian beetles from giving off the scent to invite their friends into your home. It can also be used to clean your laminate floors and if you add baking soda to the mix, you can use it to deodorize carpet, and clean your shower.

  • ¼  cup of dish soap

  • 1 cup of hot water

  • ½ cup of distilled white vinegar

  • 10 drops of essential oil (Asian beetles dislike peppermint and citrus scents-probably because of their potency).

Gently mix all the ingredients and empty them into a spray bottle.

***A tablespoon of baking soda goes a long way, besides you don’t want to lose all your mixture because of the reaction between the vinegar and baking soda.

Hopefully you found the information in this post to be useful, and if you would like to share additional tips, please add them in the comments!

You may find these articles interesting as well:

Tips to Care for those new threads
100 Ways to Save Money
Repel Mice and Spiders – Safe for use around children and pets
The Easy Peel Way to Boil an Egg

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The Plains of Africa: Kenya Wildlife Safari

For details on availabilitydeparture dates and additional tour information, contact 01943 605999 or

Day 1: Nairobi, Kenya - Aberdare National Park- A continent of adventure stirs the soul in Kenya, the heart of safari country. Upon landing in Nairobi, set out in the central highlands to the mists of Aberdare National Park. Inside this isolated volcanic range, peaks reach as high as 14,000 feet. Indigenous forests surround you on all sides, and red soil drowns under brilliant waterfalls. Set your eyes on Mweiga Hill, where a welcome party of giraffes wait to greet you at your lodge. Overlooking the park, enjoy the lodge’s amenities at leisure this afternoon. Unwind on a nature walk, or tee up for a round of golf – it’s up to you.

Day 2: Aberdare National Park - Lake Nakuru- To the middle of the Earth and beyond! Hit the road for a spectacular, mountain-kissed journey on the way to Nyahururu waterfalls. One of the Great Rift Valley’s soda lakes, Lake Nakuru is a haven of ecological diversity surrounded by picturesque ridges and wooded, bushy grassland.

Day 3: Lake Nakuru -Wake up in the embrace of Nakuru’s acacia forest. This is one of the continent’s more perfect national parks. During this morning’s game drive, make sure your binoculars are ready – this is rhino country. Find this park absolutely brimming with wildlife, on the ground and in the air. Regale in a true taste of Africa: a traditional breakfast prepared right in the bush. Unwind at your lodge before continuing your journey through the park on an afternoon game drive. Return just in time to witness one of Nakuru’s unforgettable sunsets.

Day 4: Lake Nakuru - Masai Mara Game Reserve- Welcome to the Masai Mara Game Reserve, Kenya’s spot of spots for game viewing. Your tented accommodations in the Mara provide you with all the deluxe amenities of a proper lodge, with the added adventure of being on level with the wild. Graced with an astounding collection of wildlife including lions, giraffes, zebras and elephants, the Mara offers an unsurpassed safari experience on your game drive this afternoon. Enrich yourself in the culture during a visit to a Masai village (an enkeng in Maa, the Masai language). Tonight, indulge in a traditional bush dinner, complete with a Masai dance performance.

Day 5: Masai Mara Game Reserve- Ernest Hemingway said, “I never knew a morning in Africa when I woke up and was not happy.” Wake up happy, refreshed, and ready for your morning and afternoon game drives through the grassy plains and rolling hills of the Masai Mara. The Mara thrives in the same ecosystem as the Serengeti and plays host to one of the greatest natural spectacles on the planet: the annual wildebeest migration. This is truly nature’s greatest theatre, where savanna, cloud shadows and amazing wildlife spot the horizon. During a picnic stop, take in the vast landscape and discover for yourself why the ancestors described this place as Mara,meaning “spotted” in Maa. After a Mara sunset, head over to your incredible tented camp and be lulled to sleep by the sounds of the animals in the distance.

Day 6: Masai Mara Game Reserve – Nairobi- Return to Nairobi and visit the farmhouse of Karen Blixen for a true Out of Africa experience. Have Rothschild giraffes eating right out of your hand (literally!) at the Giraffe Sanctuary. Get an up-close-and-personal meeting with these fantastic creatures while feeding them from a platform that stretches as far into the sky as they do. Spend the night at Nairobi’s first luxury hotel, the Sarova Stanley. Complement your journey with an opportunity to give back to nature with a “seedball.” The compact balls of seed limit the cost of planting indigenous trees around the world. A moment of impact can grow into a lifetime of change, so toss your seedball out the window anytime during your journey.

Day 7: Nairobi - Tour Ends

All Long Haul destination tours are operated by The Big Journey Company a member of The Travel Trust Association member number U5675 and ATOL number T7282. Financial Protection: The flight-inclusive holidays on this website are financially protected by the ATOL scheme. When you pay you will be supplied with an ATOL Certificate. Please request this and check to ensure that everything you have booked (flights, hotels and other services) are detailed. Please see The Big Journey Company  booking conditions for further information or go to WWW.ATOL.ORG.UK for more information about financial protection and the ATOL Certificate.


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So What?

By Sr. Marilyn Marie | February 22, 2012 |

As we begin this Lenten season, there may be a variety of things running through our minds and hearts.  Some people I know experience Lent as a true season of penance; they can’t wait until it’s over for another year! Some take it in stride as a necessary part of the liturgical year; they more or less invest in the practices of the season.  Then there are those I know who truly look forward to this season, not because it’s easy but because the purpose of Lent speaks to something deep within.

As I received my ashes at Mass this morning, I found myself wondering just what difference this Lenten season would make in my life.  Will I truly be more in love with Jesus Christ and live more like Him as a result of the coming weeks? Isn’t that what the conversion of Lent is all about? I want to choose those resolutions that will help make me a closer and more faithful disciple of Jesus.

If anyone knows what it means to follow Jesus, it is Mary. She knows the heart of her Son better than any other. She understands that truly knowing him invites us to experience all of life with him – the joys and struggles, sufferings and successes that we encounter.  If we are open, she can help us find Jesus in every moment of every day.

Let’s pray for one another on this Lenten journey that the difference these days make will be real, and we won’t end the season with a regretful “So what?”  How will you grow this Lenten season?

What Paralyzes You?

By Sr. Marilyn Marie | February 19, 2012 |

Today’s Gospel reading from the Gospel of Mark is one of my favorites. As I reflect on the friends of the paralytic who brought him to Jesus for healing, I’m reminded of the power of intercessory prayer and the gift of so many in my life who have helped me grow closer to Jesus.

But today, my reflection on this Gospel took me in a different direction. As I look forward to the beginning of Lent this Wednesday, I found myself asking, “What is the sin that paralyzes me and keeps me from true inner freedom?” What is it that keeps me from being whole, holy and healthy?

This is one of the reasons I look to Mary for guidance. She was able to set aside anything that would be an obstacle to her being loved by God and loving Him in return. She will be a good companion for me this Lent as I hear Jesus’ invitation to be truly free.

What’s paralyzing you and holding you back from being healed by Jesus?

Do the Word

By Sr. Marilyn Marie | February 15, 2012 |

St. James’ letter in the New Testament is a reminder of how practical our faith is to be. In today’s first reading, he exhorts, “Act on this word.  If all you do is listen to it, you are deceiving yourselves” (James 1:22).  Another translation speaks of Christians as “doers of the Word.”

 There are certainly many calls to “do the Word” each day, in big and little ways.  I think, among many others, of our Sisters in food service.  Sister Virginia Marie Myers and Sister Arlene Marie Hoffman play a key role in food preparation here at our Provincial Center.  Sister Janet Marie Smith uses her knowledge of food service as a Dietary Manager with the Lucas County Senior Nutrition Program. These Sisters take seriously the Word, “When I was hungry, you gave me to eat.” It is not only putting food on the table but the care and attention they give that make their service part of living God’s Word.

 Mary modeled a similar living of the Word at Cana.  Not only did she experience concern for the wedding couple in their shortage of wine, but she did what she could to alleviate their embarrassment.  Whether I put food on the table for our family, help in a soup kitchen to serve those who are hungry, or work to change systems that redistribute the world’s food, I am “doing the Word.” How will I put my faith into action today?

By Sr. Marilyn Marie | February 13, 2012 |

The Scripture readings for today’s liturgy speak of signs and faith.  In the Gospel, we read of one of the few times that Jesus expressed frustration over an obvious lack of faith. The Pharisees request — We want a sign. We want proof. — ended with Jesus leaving their midst and finding others to whom He could minister.

It seems to me there is a difference between asking for proof and asking for clarity. After experiencing the angel Gabriel’s message, Mary also asked a question, but her question sought a further clarity that would enable her to do God’s will.  She didn’t ask for proof that the angel was real or that all would turn out well in the end.  She asked how she could be part of the unfolding of God’s plan.

Sometimes I can also get caught in “proof”-seeking or wanting to know the end result.  It’s not that God forbids me to ask questions, but He desires that I ask in faith.  What do I need to know in order to have the clarity needed to live His will?

Lord, I do believe. Help my unbelief.

Why the Young?

By Sr. Marilyn Marie | February 11, 2012 |

Today, we celebrate the feast of Our Lady of Lourdes, a day when we commemorate the first appearance of Mary to St. Bernadette.  Along with the appearances at Fatima and Guadalupe, Mary’s appearances at Lourdes are among the most popular in Church tradition.  In reflecting on this feast, I was struck by the fact that Mary herself, the children at Fatima, and Bernadette were all quite young at the time of their unusual divine encounters. Their youth only added to the incredulity of the adults who heard their stories.

There seems to be something in us as adults that hesitates to believe children and yet longs to do so.  To what else can we attribute the recent popularity of the book Heaven is For Real?  Perhaps there is something innate in us that yearns to see life and what really matters with the innocence of childhood, that strips away the masks and layers we tend to accumulate as we grow older.  The young seem to be able to approach God (and Mary) with the freedom of having nothing to lose.

I want to celebrate this feast in the spirit of wonder and faith that marked these “young” visionaries.  May they intercede for all of us the grace we pray for in a prayer of Consecration to Our Lady of Lourdes: By the fervor of my faith, by the conduct of my life in all its aspects, by my devotion to the sick, let me work with you in the comforting of those who suffer and in the reconciliation of people that the church may be one and there be peace in the world.

Choosing to Serve

By Sr. Marilyn Marie | February 8, 2012 |

Today we celebrate the feast of St. Josephine Bakhita. After being held as a slave for many years, she eventually gained her freedom and entered the religious community of the Canossian Sisters in Italy.  Most of her life then consisted of serving in the kitchen and as keeper of the door.

It strikes me that Josephine first was forced to serve as a slave and then later chose to serve God as her Master (her favorite title for God).  Her choosing to serve made all the difference!  Just as Mary saw herself as the handmaid of the Lord and chose to give her life in humble service, Josephine chose to offer the many facets of her day as service to the ONE she loved.

Whether we see the contents of our day as something forced upon us or as something we can choose to offer makes a world of difference. God desires the generous gift of our lives, freely chosen and freely given.

The Power of Presence

By Sr. Marilyn Marie | February 6, 2012 |

We all know of people whose presence can light up a room, put everyone at ease, and bring out the best in those present.  Today’s Gospel reading from Mark relates that Jesus had this effect on people.  Everyone flocked to him, wanting to be near enough to him that they could touch the tassle of his cloak, because his presence brought them healing and made them whole.

I suspect that Mary’s presence had a similar effect on people, since she carried the presence of Jesus in a transparent and unhindered way.  While crowds may not have gathered at her door, I think she was someone who had a way of making others feel comfortable, at home, and whole.  She nurtured the life of Jesus in herself and in each person she met.

Several of our Sisters have the privilege of being present to others in healing ministries. Sister Mary Camilla Lochotzki serves as a nurse at Rosary Care Center, Sister Mary Maxine Young is a chaplain at Mercy St. Vincent Medical Center, Sister Mary Corese Floyd visits the sick as a pastoral minister, and many of our other Sisters tend to those who are ill and elderly.  I thank God for these Sisters and all caregivers who find simple ways of sharing the power of Jesus’ healing presence with those in need.

Feast of the Presentation

By Sr. Marilyn Marie | February 2, 2012 |

 Just 40 days ago we celebrated the feast of Christmas and the mystery of the Incarnation.  Today, Mary and Joseph continue to live faithfully their response to  God’s call as they fulfill the requirements of the law and bring Jesus to the temple. Along with Simeon and Anna who faithfully waited for the coming of the Messiah, they witness God’s revelation to His people.

Each of us is also called to live our daily lives in fidelity to God’s call.  For our Sisters, this may be Sister Mary Kent Burgard teaching a readiness class at Lial Catholic School, Sister Mary Patricia Snyder hosting a bible study, or Sister Virginia Marie Myers helping with food preparation in our Provincial Center kitchen. We bring our gifts and talents, as Mary did, to furthering the mission of Jesus wherever we find ourselves each day.

Many of our Sisters entered Notre Dame on this Feast of the Presentation and celebrate their anniversaries today. May Mary continue to be their companion as they share God’s goodness and care with others. Happy Anniversary, Sisters!

Mary, the Educator

By Sr. Marilyn Marie | January 30, 2012 |

As we begin the celebration of this Catholic Schools Week, I’m mindful of the powerful gift of education that I have received from so many in my life.  First and foremost, I am most grateful to my parents for all they have taught me both by their words and the example of their lives.

Sr. Mary Ann Culpert with Notre Dame Academy students.

In the Gospel, we are told that Jesus grew in wisdom, age and grace before God and men. In his humanity, Jesus needed to learn just like the rest of us.  Certainly, Mary and Joseph were primary educators in his life.  Many of the parables and images Jesus used in his own teaching were likely ones he learned from Mary in his early years.  It’s not hard to make the connection between the compassion and mercy Jesus showed to others and what he must have witnessed in Mary’s example.

As Sisters of Notre Dame, we look to Mary as a model educator.  Our ministries of education are privileged ways for us to help others come to know the deep truth of God’s goodness and provident care.  Perhaps you have been educated by one of our Sisters or perhaps you are a co-educator.  Celebrate the great gift of Catholic education with us this week!

Congratulations, Sister Mary Lilian!

By Sr. Marilyn Marie | January 27, 2012 |

Join us in rejoicing with our Sisters in Papua New Guinea as they celebrate the installation of Sister Mary Lilian as the new delegation superior this weekend.  Sister has been with our community since 1992 and has served most recently with the local radio station. We ask Mary, Queen of Apostles, to intercede for her and for all of our sisters as they proclaim God’s goodness and provident care to the people of Papua New Guinea. See Sr. Mary Lilian now!


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Task Force recommends combined built environment approaches

Family biking

The Community Preventive Services Task Force recommends combined built environment approaches to increase physical activity. These approaches combine new or enhanced transportation systems (e.g., pedestrian and cycling paths) with new or enhanced land use design (e.g., proximity to a store, access to a public park) to promote physical activity among residents.

The Task Force finding is based on a systematic review of the evidence that showed combinations of activity-friendly built environment characteristics are associated with higher levels of transportation-related physical activity, recreational physical activity, and total walking. The review was conducted on behalf of the Task Force by a team of specialists in systematic review methods, and in research, practice, and policy related to physical activity.

What are Built Environment Intervention Approaches?

Built environment intervention approaches to increase physical activity create or modify environmental characteristics in a community to make physical activity easier or more accessible.

Transportation system interventions include one or more policies or projects designed to increase or improve the following:

  • Street connectivity
  • Sidewalk and trail infrastructure
  • Bicycle infrastructure
  • Public transit infrastructure and access

Land use and environmental design interventions include one or more policies, designs, or projects to create or enhance the following:

  • Mixed land use environments that increase the diversity and proximity of local destinations where people live, work, and spend their recreation and leisure time
  • Access to parks, and other public or private recreational facilities

Why is the Task Force Recommendation Important?

Despite the benefits, less than half of all adults, and 3 in 10 high school students in the United States, get the recommended daily amounts of physical activity (Carlson et al. 2010; CDC 2014 ).

Regular physical activity is one of the most important things people can do for their health. It can help individuals:

  • Control weight
  • Reduce risk of cardiovascular disease
  • Reduce risk for type 2 diabetes and metabolic syndrome
  • Reduce risk of some cancers
  • Strengthen bones and muscles
  • Improve mental health and mood (CDC 2015 )

What are the Task Force and Community Guide?

  • The Community Preventive Services Task Force (Task Force) is an independent, nonfederal, panel of public health and prevention experts whose members are appointed by the director of CDC. The Task Force provides information for a wide range of decision makers on programs, services, and other interventions aimed at improving population health. The Task Force was established in 1996 by the U.S. Department of Health and Human Services. Although CDC provides administrative, scientific, and technical support for the Task Force, the recommendations developed are those of the Task Force and do not undergo review or approval by CDC.
  • The Guide to Community Preventive Services (The Community Guide) is a collection of all the evidence-based findings and recommendations of the Community Preventive Services Task Force and is available online at

Carlson SA, Fulton JE, Schoenborn CA, Loustalot F. Trend and prevalence estimates based on the 2008 Physical Activity Guidelines for Americans. American Journal of Preventive Medicine 2010;39(4):305–13.

For More Information


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The Hampshire Intranet, Daily Digest, and Campus Calendar Overhaul Project

Many students, faculty, and staff are already aware that some of us in IT and the communications office have been working on a major redesign of the Hampshire Intranet, which includes the announcement and event system that runs the campus calendar and daily digest emails you receive each morning during the week. We want to provide the campus community with some details about the project along the way, so here goes…

What is the Intranet?

The Intranet is a portal-like website that contains some password-protected content meant for the Hampshire community. The main page has a bunch of links, and it’s the place to post announcements and events that appear in the daily digest emails and on the campus calendar.

Why are we overhauling it?

The Intranet has existed in a similar state for well over 10 years. As a community we still have a need for communication tools like announcements, a central campus calendar, and a place to put information that requires a Hampshire login. We’ve received a LOT of feedback over the years about different aspects of this system. We’ve done user testing and interviews with some students, faculty, and staff, which made the direction of our work very clear. The same feature requests and bugs came up over and over again. We want to provide similar and better functionality in a user-friendly way.

What kinds of changes are we talking about?

There will be a lot of changes, but here are highlights of the big ticket items we’re addressing:

  • Redesigned daily digest email, including new features when submitting announcements and events.
  • Redesigned Intranet homepage with helpful links targeted specifically for students, faculty, and staff respectively based on who is logged in.
  • Centralized campus calendar and academic calendar.
  • Student job postings (both work study and non-work study) that can be easily searched and filtered.
  • Search functionality that indexes all Intranet content, including announcements and events.

We plan to launch the new Intranet/Digest/Calendar in January 2017.

We’ll be posting more details about the project as we progress and we’ll be looking for feedback. In the meantime, questions, comments, or concerns can be sent to

Google Apps for Education at Hampshire

What if you could easily share a document with a co-worker, Five College colleague, committee member, or student?

What if you could both edit the document at the same time, roll-back to previous versions, and never have to worry about what machine that document is stored on?

Welcome to Google Apps for Education.

Hampshire College is joining our Five College partner schools and rolling out Google Apps for Education, joining the over 40 million worldwide users.

Google Apps for Education offers many features that will benefit the Hampshire community:
Unlimited Storage: Google Drive offers unlimited storage for files and folders.

Collaborate: When you share a Google Docs file, all your collaborators can view and edit the file simultaneously. While this is currently possible using personal Google accounts, having a Hampshire-specific account will make it much easier to find the people you want to share with. You will no longer have to collect gmail addresses from Hampshire collaborators and will be able to simply use their Hampshire email addresses.

Share files: You can easily share any file on your Google Drive with anyone else who has a Google account.

Large file transfers: Most email systems (such as the College’s) limit the size of file attachments, but Google Drive lets you share files of any size.
Web Conferencing: Google Hangouts allows for web conferencing with up to 15 participants.

You can now access the following services with your Hampshire login: Google Drive (including Docs, Sheets, Slides, Forms, etc); Hangouts; Groups; Maps; YouTube, and more.

Some Google services will NOT be available, however. After careful review of both Gmail and Calendar, Hampshire College’s Information Technology department has determined that both Gmail and Calendar at this time are not products that we feel provide the level of performance, support, data privacy, or data retention that the College requires. We will continue to monitor enhancements to these products as well as new offerings in the Google Apps for Education suite for future deployment possibilities.

If you have been using an older Google Drive account with your email address or Hampshire alias as your login, you must first create a new Google account with a different email address in order to retain your files. Please visit the Transferring Google Drive page here:

To get started using Hampshire’s Google Apps, please visit:

Let us know how it goes! We have a feedback form for these services:

Forms and Surveys at Hampshire

The Hampshire Form Generator

For over ten years, Hampshire IT has supported a custom tool, built by students, for generating online forms. Many staff, faculty, and students have used the Hampshire form generator to create online forms and surveys for different purposes. While this system has worked OK for the needs of some, it is lacking in features and has some bugs of its own. Rather than focusing our time and attention on maintaining the Hampshire form generator (and, frankly, rebuilding the wheel) we are embracing other tools that already exist with similar and better features. Enter Qualtrics…

Qualtrics Research Suite is a powerful tool for building complex surveys and doing data analysis. Hampshire has a license to use this software, which has been a key part of collecting data for the Office of Institutional Research for the last few years. Much like the Hampshire form generator, anyone with a Hampshire username and password can create forms and surveys using this software. Learn more about the latest version and features of Qualtrics.

We will be hosting workshops this Spring for folks who are interested in learning more about Qualtrics. In the meantime please contact Asha Kinney with any questions or to request training.

The Future of the Hampshire Form Generator

Hampshire IT has made the decision to slowly retire its custom form generator. The slow retirement will look something like this:

  1. The ability to create new forms will no longer be available as of March 1, 2016. People will still be able to submit responses to existing forms, and owners of those forms will still be able to access and export responses, but nobody will be able to create brand new forms.
  2. The ability to submit responses to forms will no longer be available as of August 1, 2016.
  3. The ability to access and export responses to forms will no longer be available as of September 1, 2016.

What Does this Mean for Form Owners?

  1. If you have any forms in the form generator that need to be active after August 1, 2016, the forms will need to be recreated elsewhere. Unfortunately there is no way to export forms out of the form generator. We recommend creating forms in Qualtrics, but if you find that Qualtrics is too much for your needs and you want a more simple form building tool, please get in touch with IT and we can discuss other options for creating basic online forms.
  2. If you want to save responses to any of your forms you must export that data before September 1, 2016. Here is a quick video that shows how to download form response data.

Contact the Applications and Web Services team.

Say Hello to Another New Programmer

Please join us in welcoming Kevin Wiliarty, our new senior web programmer in IT. Kevin is joining our small team of web programmers in Applications and Web Services that is responsible for technologies supporting the web presence of the College. Kevin comes to us with a great deal of experience in higher education, including active participation and development in the Collaborative Liberal Arts Moodle Project (CLAMP) community. He’ll be kicking off this summer with an upgrade to Hampshire’s Moodle installation.

Our New Web Programmer

Please join us in welcoming Vincent Abruzzo, our new web programmer in IT. Vince is part of a small team of web programmers in Applications and Web Services that is responsible for technologies supporting the web presence of the College. These responsibilities include recommending, installing, maintaining and administering content management software and supporting users in a decentralized content model; and recommending, installing, maintaining and administering learning management software and working with the technology for teaching and learning staff to support instructional technology needs. We are also responsible for designing and developing new database-driven web applications in addition to maintaining and enhancing existing ones; performing quality assurance testing to ensure cross-platform and cross-browser compatibility; resolving structural problems; and providing technical support for various web sites and services.

Moodle Upgraded to 2.6

In order to keep up with security updates, feature additions, and improvements, we’ve upgraded Hampshire Moodle installations to version 2.6. The highlights of the changes include:

  • A new, Hampshire-branded, responsive theme/design.
  • A new format that allows for collapsing and expanding sections in a course/site.
  • A new text editor.
  • Editing icons switched to a menu.
  • A new feature for annotating PDFs.
  • A new login block that shows help text and login link when logged out and a log out link when logged in.

Hampshire College uses Moodle for course websites, but we also have a separate installation called CWS (community websites) that is used for managing collaborative projects and committees. Up until now, CWS had been using a different version and theme for Moodle, but now it has the same version and design as Hampshire course websites.

Check out the Moodle Guide for Faculty for screenshots and more details about the new Moodle version. Questions, concerns, or feedback can be sent to

Design Changes for the Hampshire Website

Have you noticed that looks a little different lately? Once again, Hampshire IT and communications staff have been hard at work to implement more improvements for the Hampshire website. We’ve introduced some small design changes, based on usability testing and best practices, that we believe will have a big impact on making the website more user friendly and visually appealing.

The Highlights of These Enhancements

  • Changes to the homepage layout allow for showcasing a lot more content, in a visual manner, about our awesome students, faculty, staff, alums, and news and events on campus.
  • We’ve changed the letter case styling from all lower and upper case in some areas to follow standard capitalization rules, which makes the text easier to read at a glance.
  • Website pages have been widened to 960 pixels, allowing content to flow on the page without appearing narrow or squished and without as much scrolling. Wider images at the top of each page allow for more opportunity to highlight different aspects of the Hampshire community.
  • Navigation boxes on the left side have been moved down to align more with the content of pages where a user’s eye will notice it. This shift, along with consistent capitalization and lines between menu items, makes navigating through the website a faster and easier process.
  • Content calling for a user to take action, such as requesting information, has been styled differently and moved to the right side of the page where it will catch the attention of the user, as opposed to the left side of the page.
  • Small style changes, such as headline text and background colors, were made to enhance the visual appeal of the content.
  • Social media links have been moved to a consistent location in the footer.
  • A new look and feel for the Areas of Study listing.

Questions, concerns, or feedback about these changes can be sent to


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West Blocton’s Congregation Ah-Goodies Ah-Chem Continues Legacy of Jewish Learning

SJL West Blocton Sign

Congregation Ah-Goodies Ah-Chem in West Blocton may have closed 80 years ago, but it will continue to have a legacy of Jewish learning.

The lot where the synagogue once stood and where an historic marker was dedicated in 1997 has been sold and the proceeds are going to the University of Alabama to establish a support fund for students in financial need who are minoring in Judaic studies.

The Jewish community of West Blocton started around 1881, and in 1905 the congregation organized, using a phonetic spelling of Agudas Achim. They built a simple white building on Main Street in 1905.

The synagogue had one of the first tennis courts in the county. The community peaked soon thereafter at 125 individuals, starting to decline in the 1920s.

Soon, services were held only on High Holy Days, with attendance boosted by University of Alabama students who were recruited by cousin Melvin Israel, a fellow student who later became a sports radio announcer for Alabama and went on to become Mel Allen, the legendary voice of the New York Yankees. The synagogue was damaged by a storm in 1936, then by fire, and with the community down to 15 people a decision was made not to rebuild. The building was demolished in 1938, with the ritual items given to Birmingham’s Knesseth Israel.

Janet Beerman, great-granddaughter of Wolf Israel, one of the congregation’s founders, said her great-grandfather lived across the street from the shul and her grandfather, Samuel Israel, lived next door. Wolf was also founder of the I and N Quality Store, which now houses the Cahaba Lily Activity Center. When Wolf died, Sam became caretaker of the synagogue property next door, a job he later handed over to his son, Elmo Israel Ellis, who became a radio legend in Atlanta. After Sam died in 1967, his home was sold to the mother of Tammy Donner, and now belongs to Tammy and husband Gary Donner, who has been fire chief and mayor of West Blocton.

Every so often, Donner would contact Ellis, and after Ellis’ death, Beerman, asking to purchase the synagogue property next door. “Out of the goodness of their hearts, they were maintaining the lot, mowing down the weeds, keeping watch over it,”

Beerman said. “Understandably, the Donners were willing to pay the going rate for property on Main Street in West Blocton.” But Ellis had instructed his daughter not to sell the property for less than $10,000, “which was several times greater than West Blocton real estate was bringing.” A couple of years ago, Tammy contacted her again, and Beerman replied “Tammy, I’d love to sell it to you, but I promised my Daddy, on his death bed, that I wouldn’t take less than $10,000 for it.”

Tammy said she understood, but Beerman could hear her disappointment. “Ten minutes later the phone rang again. This time it was Gary. He said, ‘Miss Janet, we’ll give you $10,000’.”

It took some time for Beerman to establish clear title to the property, and part of the sale condition was that the marker would remain.

Gary Donner told SJL that though the marker is currently down from its original pole, he plans to have a waterfall on the property with the sign placed on it.

With the proceeds from the sale, Beerman looked for a naming opportunity to keep the congregation’s name alive. She contacted Knesseth Israel and spoke with Rabbi Eytan Yammer about the items that had been given to the Birmingham congregation in the 1930s. Yammer noted there was an old Torah in poor condition that they did not know any history about, and she thought restoring that Torah, which they figured came from Ah Goodies Ah Chem, would be a fitting tribute.

But while the property title issue dragged on, KI went ahead and did a restoration of its Torahs.

Beerman then contacted the University of Alabama and found out why her father had insisted on $10,000 — it is the minimum amount needed to establish a named fund.

“Kathy Yarbrough, the University’s Director of Development, came to my home in Atlanta and helped me sort through all sorts of options,” she said. Beerman and her brother, “as Representatives of the Successors of John Krentzman, Wolf Israel, and Sam Baer,” established the Ah Goodies Ah Chem Synagogue of West Blocton, Alabama Support Fund.

The earnings from the sale proceeds will pay an annual award, in perpetuity, to a student who has chosen to minor in Judaic Studies. The financial assistance will go toward books and other study needs.

Masonic Lodge being demolished

Another West Blocton landmark with ties to the community’s Jewish history is being dismantled.

Charles Adams, who organized the 1997 marker dedication for the synagogue, said heavy rains in November led to an exterior wall of the Masonic Lodge sloughing off. Because there are no funds for repair, a demolition company is taking the building down for the bricks and other building materials.

Adams noted that the cornerstone, which lists Sam Israel as a member of the building committee, will remain and in the near future there will be a ceremony to open it.

The 1900 Episcopal Church was recently dismantled, an old bank building caved in and the company dismantling the Masonic Lodge wants to do the Strand Theater next. “It really hurts to see the old town landmarks disappear,” he said.

One story told about the Masonic Lodge has to do with a large portrait of Sam Israel that was dedicated in the 1950s. As family members came to tour the building, the person conducting the tour noticed that Israel’s portrait was placed facing a large portrait of Jesus and worried how that would be received. According to the story, Ellis reassured him, “that’s fine, after all, they were brothers.”


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We are key suppliers to a number of big brand high street names, underlining our trusted reputation as a leading importer of fashion and our consistent B2B relationships.

Retailers such as Wallis, Evans, Jane Norman, Bon Marche, Edinburgh Woollen Mill, Mackays (M&Co), Peacocks, C&A and Damart are just some of our close partners.

Around 30% of our business is export, and we supply multiple retailers in Belgium, France, Germany, Spain, Poland and Ireland.


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Slathered and Fried Calamari

Slathered and Fried Calamari

  • 2 cups buttermilk
  • 1 1/2 pounds calamari, cut into rings
  • 1 cup all-purpose flour
  • 1 cup cornmeal
  • 1 sprinkle paprika
  • 1 sprinkle pepper
  • 1 sprinkle sea salt
  • 1 sprinkle dried oregano
  • 1 sprinkle onion powder
  • 1 tablespoon chopped fresh parsley
  • 1 lemon cut into 4 wedges
  • Slather Brand Slatherin’ Sauce® for dipping

  1. Soak calamari in buttermilk for 20 to 30 minutes. Meanwhile, fill a large, heavy Dutch oven no more than halfway full with oil. Heat oil to 370 degrees F.
  2. Combine flour, cornmeal, and sprinkles in a shallow pan or bowl. Remove the calamari from the buttermilk mixture and toss in the flour mixture to coat completely. Carefully add the calamari, in batches, to the hot oil and fry until coating is crisp and golden, about 1 minute. Be careful not to over-crowd the pan when frying.
  3. Drain on paper towels atop brown paper bag if available. Sprinkle with additional sea salt and fresh chopped parsley. Garnish with lemon wedges. Serve immediately with Slather Brand Slatherin’ Sauce® for dipping.
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Spark Team Creativity by Embracing Uncertainty

Focusing on getting the creative process just right can hamper your team’s innovation.

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As an artist who also works for a business school, I often talk with managers about how to inspire more creativity from their teams. It’s not that these managers don’t appreciate their left-brained, analytically oriented employees. On the contrary: They value their logic and practicality. Still, they lament, something is missing. Managers today seek inspired ideas, inventive solutions, ingenuity, originality, and new pathways to innovation. But their teams are not delivering.

The problem is not that professionals lack creative impulses but that they are too focused on getting the creative process right. For example, in supporting organizations that are implementing agile methodologies, I work with many teams so consumed by getting their chapters aligned or doing their sprints correctly that they miss the opportunities that spark imagination. They avoid the unknown — the uncertainty that breeds creativity.

So how can you help your team develop the skills to embrace uncertainty and unlock creativity? Start by setting conditions that foster a creative culture:

Understand your motivation. There’s a saying in the art world that’s attributed to Picasso: “Every painting should start with an idea, but it shouldn’t be a very good one.” Whether or not the master really said it, the point remains. In the beginning, you ought to have some vision of what you want to do, but a plan that’s too fully formed or too blindly followed leaves little room for innovation. Ask yourself (and your team) what the organization is trying to do. What’s our purpose? What problem are we seeking to solve — and why? Understanding your motivation will help direct you toward your goal. Remember, it’s not about going from A to B. It’s about going from A toward B and knowing why.

Test your motivation by encouraging conflict. Creative tension is essential to making great art. It’s also essential to executing great business strategies. If there’s no tension, you need to invite it. Identify the fieriest member of your team and encourage that person to challenge you. Offer some bait. Ask, what are we missing? Are we moving in the right direction? What if we did this differently? You’re not inviting nitpicking but asking for honest opposition.

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