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The small exercise that’s a powerful mood booster

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Counting our blessings is an age-old piece of advice – but it turns out that writing lists of good things that happen to us actually does help improve our mood.

Of all the interventions brought to us by psychological research, I think this is probably my favourite. It’s both simple and well-evidenced. And as such, it has become well-known.
There are various names for it – three good things, three blessings or a gratitude list. There are variations too in the exact instructions given, but essentially the exercise involves spending a few moments in the evening reflecting on your day, then writing down three things that went well or that you enjoyed. The final element is to think about why these things felt positive to you. You can choose anything, however small and seemingly inconsequential. Perhaps you bumped into a friend you hadn’t seen for a while? Perhaps you and a colleague laughed about something together. Perhaps you enjoyed your walk home from the station in lovely early evening light.
Alternatively, you could include something much more significant, perhaps even life-changing. Like passing an important exam, or getting a promotion, or hearing that a relative is going to have a baby.

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International

Clampdown on fake Google reviews announced

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Google has agreed to make “significant changes to its processes” to help tackle fake reviews of UK businesses, the regulator has announced.
The Competition and Markets Authority (CMA) says the firm – which accounts for 90% of search in the UK – will attach warnings to companies found to have artificially boosted their star rating.
The worst offenders will have their review function deactivated, meaning they cannot receive any new reviews.
Individuals who repeatedly post fake or misleading reviews will be banned from posting – regardless of where they are in the world.
Consumer group Which? called the changes “a step in the right direction” but said they would need to be backed up with strong enforcement action, potentially including “heavy fines” if Google failed to stick to them.

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Entertainment

How an epic series on Asia’s wildlife was filmed

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Filming the BBC’s landmark series Asia took its crew on a four-year-long odyssey from the open ocean to the “roof of the world”.

From frozen mountains to parched deserts, and lush tropical rainforest to vast grassland steppes – Asia is Earth’s largest continent and home to an incredible array of environments.
Perhaps because of that sheer size and variety, until last year the BBC had never devoted a wildlife series entirely to it. The vastness, the crowded megacities and the extreme diversity of environments makes it harder to encapsule in a handful of episodes.
The Natural History Unit’s landmark series Asia took four years to make. “Many parts of Asia are extremely remote, largely unknown, or frequently off-limits,” producer Matthew Wright says. “Its wildlife is less well-studied than that of Africa and the Americas, so we had fewer leads to go on when we started our research.”
“We started by scouring scientific papers, books, websites and social media looking for stories. We spoke to colleagues, conservationists and tour guides too. Once running orders were drawn up, we spent two years and over 2,500 days filming,” said Wright.

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Entertainment

The far-reaching impacts of wildfire smoke – and how to protect yourself

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The air we breathe can have profound effects on our physical and mental health. Is there any way of protecting yourself from this pervasive problem?

All but 1% of the world’s population is exposed to unhealthy air that exceeds World Health Organization (WHO) limits for pollutants. In parts of the world, air quality has rapidly improved through policies that aim to limit pollution. But elsewhere, gains in air quality are at risk of being lost.
More than 25% of the US population is exposed to air considered “unhealthy” by the Environmental Protection Agency (EPA), according to a report by the climate non-profit First Street Foundation. By 2050, the number of people exposed to “unhealthy” days is set to increase by more than half. The worst days of air pollution (“hazardous” or maroon, under the EPA’s system) are expected to rise by 27%.
Wildfire smoke is one of the factors driving this trend. One study of PM2.5 (see fact box: What is PM2.5?) from wildfire smoke found that levels had increased by up to five micrograms per cubic metre in the western US in the past decade – enough to reverse “decades of policy-driven improvements in overall air quality”, the authors concluded.

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