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      What Does It Mean to Lift ‘Heavy’?

      pubsub.dcentralisedmedia.com / LifehackerAustralia · Friday, 19 February, 2021 - 21:00 · 5 minutes

    Lift heavy to build muscle: that’s advice you’ve probably seen in a million places. But how heavy is “heavy,” and how do you know if your workout qualifies?

    There’s no specific number of pounds that will constitute “heavy” for everyone. What’s heavy for a teenage girl picking up a dumbbell for the first time will be a lot less than what’s heavy for a pro strongman. (If you do want to compare your lifts to other people, sites like Symmetric Strength can show where you stand — but please consider these comps as just for fun.)

    Training “heavy” is shorthand for resistance training that is in a low-rep range and gets heavier over time. This is the type of training that gets you the biggest gains in strength and muscle size.

    Training this way is not the only way to build muscle, but it’s a very effective one. So let’s look at what does and doesn’t count as training heavy.

    How many reps are you doing?

    Training for strength usually has you doing 1-5 reps in each set. Training for hypertrophy (bigger muscles) is often in the 8-12 range.

    The truth is there isn’t much difference in results between the two; getting stronger gives you bigger muscles and getting bigger muscles makes you stronger. I’d say that as long as you’re doing 12 reps or fewer, you’re in an appropriate range to say you are training heavy.

    Once you’re doing much more than that — 15, 20, 50 reps — you’re training your muscular endurance more than strength. You can build some strength this way, but it doesn’t really count as training heavy.

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    How hard does the set feel?

    OK, let’s say you’re doing squats in sets of 8. That could count, but only if you’re loading the squats enough that it’s hard to do 10 of them.

    For some exercises and some goals, you might be aiming for failure — literally, going until you can’t do another rep. An example would be if you’re doing 8 bicep curls and couldn’t manage a ninth.

    But you can also get close to failure without quite going there. For example, if you’re doing squats, a set of 8 might be done at a weight that you could squeeze out 10 or 11 reps of if you really pushed yourself. That still counts as heavy training.

    What doesn’t count is if you’re doing eight reps of goblet squats with a light dumbbell because it’s the only dumbbell you have, or because you’re intimidated about going up in weight. Heavy lifting is when you’re doing the appropriate rep range with a weight that is challenging within that range .

    Are you increasing the weight over time?

    The only way to keep the lift challenging as you get stronger is to keep increasing the weight.

    To use our goblet squat example, maybe squatting with a 9 kg dumbbell was challenging the first time you tried it. But a week or two later, you can probably do the same eight reps with a 11 kg dumbbell. Before long, it may make more sense to do front squats with a barbell, to make it easier to add more weight. You’re lifting heavy.

    But if you kept doing the same sets of 8 squats with the same 9 kg dumbbell, you’re not efficiently challenging yourself to build muscle or strength — you’re just doing an exercise that keeps getting easier. That’s still good for you, because it’s still exercise, but it no longer fits the description of lifting heavy.

    Are you resting between sets?

    This is where a lot of people go wrong, especially if they’re doing home workouts or are concerned about calorie burn during a workout. We don’t lift heavy for the calorie burn during the workout; we lift heavy to build muscle, and save the cardio for another day.

    How Long You Should Rest Between Sets For The Biggest Training Benefits

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    If you’re constantly working to keep your heart rate up, with little to no time to rest between exercises, you aren’t training heavy. More likely, you’re doing circuit training. Crossfit “metcon” WODs often fall into this category, as do many home workout videos that bill themselves as high-intensity interval training (HIIT). They’re usually not real HIIT, but that’s a rant for another time.

    If you aren’t resting, that means you aren’t approaching each set of lifts when you’re fresh. Reducing rest times makes the workouts feel harder, but it also means you’ll be working with less weight. That means they usually don’t fit our definition. They might still help you build strength or muscle size, but not nearly as efficiently as lifting heavy.

    If you take a few minutes’ rest between exercises, then you’re lifting heavy. A typical range would be 2-4 minutes between exercises that work smaller or fewer muscles (like curls or presses) and 3-5 minutes or more between sets of big compound lifts (like squats or deadlifts). With an appropriate rest time, you’ll be able to properly lift heavy.

    The post What Does It Mean to Lift ‘Heavy’? appeared first on Lifehacker Australia .

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      How Do I Fix a Glitched Photo Library in macOS?

      pubsub.dcentralisedmedia.com / LifehackerAustralia · Friday, 19 February, 2021 - 14:00 · 7 minutes

    You do everything right, yet disaster still strikes. Such is the world of troubleshooting a fussy PC, like when a prompt suggests that it’s fixing your computer but somehow makes a situation worse.

    At least, that’s where Lifehacker reader Joanne finds herself today. She recently wrote to Tech 911 with the following question:

    This is a long shot but last resort after 19 days of everything I can think of.

    I had 31700 photos and 1100 videos on my iMac photo library. Releasing there were some duplicates I downloaded photosweeper, just started the process when photo library crashed. When I reopened library it asked me to rebuild library which I did and now there are only 3409 photos!!!!

    I can’t seem to find a masters but do have an originals file which only seems to have photos up until 2016 when I last changed my Mac.

    I have tried using finder spotlight which comes back with more than 80000 images and when I try to copy my Mac continues to restart due to error.

    I thought I had last backed up my photos to a usb drive in February 2020 but when I try open the file Photos 2020 it come back saying error.

    I am a mother of 4 and the majority of the images are of my children and I am pretty desperate to restore my library. Can you offer any help or advice?

    Is It Worth Switching From a Mouse to a Pen?

    I’ve been a mouse guy for as long as I can remember — never wavering. However, what if you want to ditch your mouse entirely? That’s the question put forth by Lifehacker reader James. He writes:

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    When a recovery doesn’t recover

    I’m sorry you’re dealing with this, Joanne. This must have been quite the three-week bout of anxiety for you; at least, that’s how I would have felt if I suddenly lost some 27,000+ photographs. To that point, I’ve never experienced this on my Mac, but also all my photos go straight to the cloud to live on someone else’s servers because I don’t trust one hard drive or operating system to preserve my data.

    I don’t say that to scold you, but to remind everyone that regularly backing up your critical data (especially photographs you can’t bear to lose) should be a regular part of your digital life. When in doubt, simply remember this: store your files in as many places as you can, because it never hurts to have multiple backups.

    Generally, I’d recommend sticking to three locations: Your computer, a cloud service, and some kind of external storage that you control such as a USB hard drive. You don’t have to back up your files to all these places at once every time — perhaps you sync your PC’s photo folder to the cloud, or simply drop every photo you take into cloud storage from your device or PC. Maybe copying your photo archive from your PC to external storage is something you do more sparingly, in case you ever need to restore an older file, but aren’t concerned that you’ll lose everything in your cloud storage.

    How Do I Transfer Data When I Switch Out My Laptop’s Hard Drive for an SSD?

    Replacing an ancient mechanical drive with a super-speedy solid-state drive is one of the best upgrades you can make to a desktop or laptop computer. Though it won’t turn your 8-year-old HP into a new M1 Mac, you’ll definitely feel and appreciate the difference (especially if you pair it with...

    Read more

    And speaking of backups, if you find yourself in this predicament with your Mac again, the first thing you should do is make a full, direct copy of your photo library to somewhere else (whether that’s to another folder on your PC or some kind of external storage). That gives you the ability to go back to the way things were right when the issue occurred, in case your troubleshooting happens to make things worse.

    While it appears that your troubleshooting has made things worse, I think you still have a few options you can try to restore your photos. First off, have you checked iCloud ? That sounds basic, but if you’ve been backing up your photos from your Mac to Apple’s online storage (ideally automatically), everything in your photo library might still be there.

    Before we do anything else, though, let’s back up your existing Photo Library. On the macOS desktop, click on Go in your menu bar and select Home . Pull up your Pictures folder and copy your Photos Library somewhere else — ideally external storage, but even copying it to your desktop should suffice (if you have room).

    From there, it’s time to investigate those iCloud photos. Assuming your library is safely stored in the cloud, you can download them all manually (ugh) or you can try having them re-sync to your Mac. Launch your Photos app, and click on Photos > Preferences . Click on iCloud , and make sure “Download Originals to this Mac” is selected.

    ytqyiexeiu7budzcmxgn.png?auto=format&fit=fill&q=65&w=1280

    Though, actually, it might be better to create a brand new photo library instead, just in case. Instead of just launching Photos , hold down the Option key while clicking on the Photos icon. You’ll be given a prompt that looks like this, which you’ll use to create a brand-new library:

    boivth61lpk0jalfy99j.png?auto=format&fit=fill&q=80&w=1280&nr=20

    Once you’ve done that, go to Photos > Preferences , click on “Use as System Photo Library” under the General tab, and you should then be able to use the iCloud link to download said originals.

    If your images aren’t in iCloud, let’s try something else. Assuming you’ve backed up your Photos library, go to the original library’s location in your Pictures folder and Control-click on it. Click on Show Package Contents , and click on the Resources folder. Delete the Recovery folder that should be present , close the Finder window, and relaunch the Photos app. Hopefully, you’ll get either a brand-new recovery process that works, your photos will magically appear, or something useful will be in that folder.

    If not, I’d go back to the “create a new photo library” idea I suggested earlier. Once you’ve got that set up, and are sitting in the Photos app, go back to your original Photos library and do the same “Show Package Contents” step as before. This time, try dragging your entire “originals” folder into the Photos app, which should recopy all of your old photos back into your new library.

    Do I Need to Replace My Windows 7 Computer Yet?

    I never thought I’d hear the phrase “Windows 7″ ever again, but a Lifehacker reader recently reminded me that, yes, some people are still using Microsoft’s end-of-life operating system. It’s not that they wouldn’t want to upgrade, I assume, but some people just can’t; they probably tried, were met with...

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    Similarly, I’m not sure what you tried with your backup, but you might want to consider doing the “Show Package Contents” route on that to see if you have any more files in your Originals folder. Or, barring that, try copying that file to your Photos folder, launching Photos while holding down the Option key, and using the “Other Library” command to select that photo library.

    Regardless, all of your photos have to be in one of these three locations — buried in your existing library, buried in your backup, or sitting safely on iCloud (or within iCloud’s “Recently Deleted” folder). That, or they’re possibly within Photos’ “ Trash (Photosweeper) “ album, if that exists . You might want to consider relaunching the app (after you’ve done all your backups of your Photo library) and poking around to see if it’ll help you recover anything. I doubt that one, but it’s worth a shot.

    Do you have a tech question keeping you up at night? Tired of troubleshooting your Windows or Mac? Looking for advice on apps, browser extensions, or utilities to accomplish a particular task? Let us know! Tell us in the comments below or email david.murphy@lifehacker.com .

    The post How Do I Fix a Glitched Photo Library in macOS? appeared first on Lifehacker Australia .

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      Why Vaccine Selfies Are Actually Good

      pubsub.dcentralisedmedia.com / LifehackerAustralia · Thursday, 18 February, 2021 - 19:30 · 3 minutes

    I never realised how many of my friends and acquaintances are healthcare workers until my social media feeds started lighting up with vaccine selfies. People flash their reminder cards or brandish their bandages, and that’s a good thing: Each vaccine selfie is a little public health message, and you’re doing your part to make vaccination a normal part of life.

    With the COVID vaccines being so new, a lot of people are waiting and watching as those around them get vaccines. If you’ve heard misinformation about the vaccines being harmful, that gets harder to believe as you see people in your life safely get them. And when you know who among your friends has decided to get the vaccine, you also know who you can talk to if you have concerns or want to know what it’s like.

    That’s why something as simple as a vaccine selfie can help beat the pandemic. By posting on social media about your vaccination, you can help others make an informed choice. As more people get vaccinated, the virus becomes less able to spread, and we all get closer to a return to something like normal.

    So here’s how to take the best vaccine selfie:

    Plan your shot

    You’ll send a great message whether you take your selfie before, during, or after your shot, but think about the specifics as you’re planning your appointment. Make sure to wear appropriate clothing if you want to show off your bandage or the shot itself.

    While you can take a selfie anywhere, be sure to take a look around the vaccination site — some even have selfie stations set up for this purpose.

    Respect others

    The person giving your shot may not want to be in the photo, so don’t count on being able to take a video mid-vaccine. Sure, plenty of celebrities and politicians have had a camera crew follow them into the clinic, but that doesn’t mean providers want to be photographed or videoed while they’re at work — so either save your selfie time for afterward, or ask whether the provider is ok with you taking a pic while they’re in it.

    And definitely make sure you don’t get other people in your shot who didn’t agree to be there. That’s basic manners, but sometimes we forget that others may be accidentally photobombing us. Consider who’s in the frame before you take your photo.

    Cover any personal info

    Posing with a vaccine reminder card is a great alternative to showing the needle or the Band-Aid on your arm, but don’t forget that your reminder card usually has your full name and birthdate on it. Block out that info if you want to share such a pic.

    Write a caption

    Once you’ve taken your vaccine selfie, share it with pride! Add a caption explaining what you’re doing and giving any information you like about how you feel about it or how you made your decision. If you’re tempted to add a joke about how you got microchipped today, please make extremely clear that it’s a joke. Posts that are misunderstood can be screenshotted and passed around as misinformation, so do your best not to fuel that fire.

    You can use these tips for flu shots or your baby’s vaccines, as well. Often, people don’t hear much about vaccines except in the context of misinformation or complaints, but the truth is that most parents vaccinate their kids, and around 40% of adults get a flu shot in a typical year. It means a lot just to see that trusted people in your life are getting their shots.

    The post Why Vaccine Selfies Are Actually Good appeared first on Lifehacker Australia .

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      How to Take Time Off Without Screwing Over Your Coworkers

      pubsub.dcentralisedmedia.com / LifehackerAustralia · Thursday, 18 February, 2021 - 19:00 · 3 minutes

    On Wednesday night, with a winter storm of historic magnitude battering Texas and leaving millions of residents without electricity or potable water, U.S. Senator Ted Cruz decamped for the sunny climes of Cancun, Mexico with his family.

    What could have been merely an insidious Twitter rumour was soon confirmed — via photos of the senator holding a boarding pass and wearing familiar sneakers and his signature mask, emblazoned with his favourite second amendment rallying cry, “Come and take it,” and by major news outlets, including Fox News . Twitter was soon riddled with contempt for Cruz (even more than usual, anyway) for appearing to abandon his constituents and colleagues in an hour of crisis.

    The outpouring seems to have been enough to wrest Cruz from the warm embrace of an oceanfront vacation, as reports indicate he was Texas-bound by Thursday morning. But it’s anyone’s guess whether Cruz — who’s as fond of tweeting as he apparently is a sun-dappled sojourn during a Congressional recess — learned any lessons from the episode, even as he left other Texans to do his job for him .

    Though a high-profile example, Cruz’s missteps can prove instructional for the general, working populace in how to use your vacation time without leaving your colleagues in the lurch.

    Don’t take leisure time off during a busy season

    Chances are you aren’t a public official beholden to the needs of a broad base of constituents, but as a general rule, it’s best not to schedule your time off during a period when your colleagues will be under a more intense workload than usual.

    Most industries have times of year that are busier than others, and you’ll do your reputation a service by resisting the urge to abscond when your abilities are needed most. In the case of Cruz, it’s likely that his family vacation wasn’t planned on a whim. But with millions of the state’s residents deprived of the electricity necessary to weather unusually frigid temperatures, he might have realised his efforts were needed closer to home.

    Understand what times of year require an all-hands-on-deck approach, and plan your getaways accordingly. If a personal or family crisis arises even during a hectic schedule, then all of this goes out the window, obviously — your personal and family needs will always prevail over those of your employer.

    Tell your colleagues when you’re leaving

    If you’re afraid that your well-earned vacation will leave your co-workers buried under a deluge of your responsibilities, leave them a detailed note outlining what exactly it is you do that shouldn’t be ignored in your absence. If your duties have to be picked up by someone else, delineate those tasks in a memo to your colleagues.

    They’ll appreciate your candor and that you’ve left them a clear outline demonstrating how you do your job, so they don’t have to scramble to figure it out themselves. If you fail to provide this, don’t be surprised if your colleagues take to lambasting you in private.

    To Find Out if Your Potential Boss Will Be Any Good, Ask This Question

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    Thank your coworkers for picking up the slack

    You don’t need to grovel — everyone deserves a holiday, and to use their time off how they want to. But show your colleagues that you appreciate the courtesy if they had to add to their plates in your absence. You can do this with another written note, or by offering a different token of appreciation, such as a small gift or tasty snack (when your office is safely open again). Obviously you shouldn’t feel the need to lavish them with praise, but letting them know you appreciate how they’ve stepped up while you dipped your toes in a white sandy beach will surely be endearing.

    The post How to Take Time Off Without Screwing Over Your Coworkers appeared first on Lifehacker Australia .

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      Give Your Meat-Loving Valentine Some ‘Heartcuterie’

      pubsub.dcentralisedmedia.com / LifehackerAustralia · Friday, 12 February, 2021 - 14:30 · 2 minutes

    My first “serious” boyfriend did not like chocolate. But rather than explain that his choice of milkshake (strawberry) was a preference, he lied and told everyone (including me) that he was “allergic” to cocoa. When I found out the truth (only after we broke up), I felt a little betrayed — like I didn’t know him at all! And this was after he told me he was gay. (I’m happy to help anyone figure out their sexuality, but do not lie to me about your milkshakes!)

    How to Find Ethical Chocolate (And Why You Should)

    Ethical chocolate can be difficult to find. There are labels to look for, like “fair” or “direct trade,” but these only tell us so much, and the process for obtaining those marks can be expensive for chocolate-makers, not to mention that brands who are careful about where their cacao comes...

    Read more

    Loving someone means accepting their weird food preferences and idiosyncrasies. My current partner is a “ketchup guy,” if you can imagine, and I have accepted that there is no changing this. (I now buy him huge restaurant-sized pump bottles of Heinz , because they make him happy.) This is all to say that you don’t have to conform to societal norms when it comes to tokens of affection. Chocolate isn’t the only thing you can put in a heart-shaped box; you can fill one with meat just as easily.

    yiltlslzrgz7t9cng0zk-scaled.jpg?auto=format&fit=fill&q=65&w=1280

    I must confess this is not a Claire Lower Original Thought. All of my paramours since that first have been fans of chocolate, but one year Beth Skwarecki, Lifehacker’s senior health editor, found herself with a valentine (husband) who was not a fan of filled chocolates (and was also on a keto diet). So she did what any reasonable person would do: She bought a box of chocolates, ate the chocolates herself, and filled the empty box with cheeses and meats.

    vbrsohbwiftsgrvvnzhr.png?auto=format&fit=fill&q=65&nrs=40

    This is a brilliant idea — which makes sense, because Beth is known for her brilliance. And unlike elaborate meat bouquets that require a good bit of meat styling, filling little divots with charcuterie (henceforth known as “heartcuterie”) is a project that can be executed by someone without significant fine motors skills. (I am hysterically unskilled as a sculptor, but even I was able to roll prosciutto into rose-like shapes.)

    There really isn’t much to it: Buy some chocolate — preferably some you like — eat it (or save it to eat later), then dust out any errant chocolate bits from the divots and fill them with meat, cheeses, nuts, olives, and any other accouterment you think your sweetie would enjoy. (If you do use olives, pickles, or anything that comes packed in brine, make sure to blot them with paper towels first.) Edit any labelling on the box as needed — change “Whitman’s Sampler” to “MEAT Sampler” for example — then close the box and give the heartcuterie to your meat- and/or cheese-loving beloved. Make sure to use the word “heartcuterie.” Puns are very sexy.

    The post Give Your Meat-Loving Valentine Some ‘Heartcuterie’ appeared first on Lifehacker Australia .

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      How to Take Scrollable, Full-Page Screenshots of Websites on iOS

      pubsub.dcentralisedmedia.com / LifehackerAustralia · Thursday, 11 February, 2021 - 18:45 · 2 minutes

    Once a year or so, I spend some time trying to find the best way to take a seamless screenshot of an entire website, as I’m not always a fan of the CTRL + S approach for saving a site’s data. I only wish I knew earlier how absurdly easy this was to do on iOS, of all places.

    I’ve tried plenty of browser extensions that worked to varying degrees (until I found the reason why most of them would typically mess up for me). Capturing the entirety of a site on my iPhone now opens up plenty of new possibilities though — including being particularly convenient if I want to send someone a snapshot of what a site looks like at the exact moment I’m viewing it or want to show someone how a bug is mucking up my experience.

    How To Fix Full-Page Browser Screenshots That Render Black

    There are a bunch of different extensions you can use to take full-page screenshots in your browser — typically a more elegant way to preserve a site’s contents than “printing” it as a PDF or saving it to your computer as a complete website. Since I use Chrome, Full Page Screen Capture...

    Read more

    Whatever the reason, capturing a full-page screenshot of a website on iOS is simple. To start, launch the website in your device’s Safari browser — after you’ve made sure you’re using the latest version of iOS. Take a screenshot of a website as you normally would — Side Button + Volume Up , in my case. You’ll now see this screen:

    vepbqjrmswvylva3nh9c.png?auto=format&fit=fill&q=80&w=1280&nr=20

    If you don’t see those two options at the top — Screen and Full Page — iOS is probably being fussy. Close Safari, reopen it, and try taking another screenshot. These options are critical, as tapping Full Page is the magic sauce that will lead you to this screen:

    mehgkw3upcs5p8hc6lds.png?auto=format&fit=fill&q=80&w=1280&nr=20

    That little sidebar on the right, which you can scroll through up and down, shows you the entirety of the page that your phone has captured. When you go to save it, however, you won’t be dropping it in your photo album because your device isn’t technically creating a giant photograph. Instead, your iPhone will have converted this mega-screenshot into a PDF, so you’ll need to send it to some other folder on your device:

    d9hoyi8zyhgwctpsyo0d.png?auto=format&fit=fill&q=80&w=1280&nr=20

    And that’s it. You now have a gigantic, full-page screenshot of whatever website you were looking at — one that’s already been converted into a PDF for you. If you’re doing a lot of archiving of old work, I would argue this is almost easier to deal with than the combination of a desktop browser and an extension, but that’s just me.

    The post How to Take Scrollable, Full-Page Screenshots of Websites on iOS appeared first on Lifehacker Australia .

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      Make Microsoft Word’s ‘Dark Mode’ Actually Dark

      pubsub.dcentralisedmedia.com / LifehackerAustralia · Thursday, 11 February, 2021 - 14:00 · 2 minutes

    Microsoft’s Word app has a dark mode that you can use right now, but it’s not as dark as you might prefer it if you’re the kind of person who likes working on projects in the wee hours of the night.

    When you fire up Word normally, this is what you’ll see when you’re using its “Colourful” theme:

    uy5nmu8rqh53on04enlr.png?auto=format&fit=fill&q=80&w=1280&nr=20

    If you go to switch the theme (via File > Options > General > Personalise your copy of Microsoft Office or File > Account > Office Theme ), you’ll be able to pick a slightly darker grey to use:

    k5poxp2ubavp6zii3gho.png?auto=format&fit=fill&q=80&w=1280&nr=20

    And even a straight-up black setting, the app’s “dark mode” as it currently exists:

    ygdydhd02vuay0wfoheb.png?auto=format&fit=fill&q=80&w=1280&nr=20

    Even in dark mode, you have a big-arse hunk of white staring you in the face: the very page you’re working on. It kind of takes away the purpose of having a dark mode.

    While you can certainly change this yourself using the Page Colour option under Design , that modifies the document for all who view it. And it’s possible that whoever you’re sending your work to might not want white text on a black background.

    To get around this, Microsoft is testing a new dark mode iteration for Word that turns the page black, if that’s your preference — but only as a viewing mode. That document will still look normal in whatever viewing mode another person has set up for themselves.

    To get to this feature, you’ll need to first sign up to be an Office Insider. You’ll find that option within the Account window on your main Office screen:

    fzp4aeiyap7wowuibtp8.png?auto=format&fit=fill&q=80&w=1280&nr=20

    Sign up for the Beta Insider channel, rather than the Preview insider channel, and then click on the Update Options box on your Account screen to download whatever updates Word asks of you. You’ll now be “on the cutting edge,” as Microsoft says:

    bizgqnip5yf68yestldc.png?auto=format&fit=fill&q=80&w=1280&nrs=30

    Close Word and reopen it. From there, head back to File > Options , and set your theme to Black once again. You should now see a blissful black background that you can type on:

    r3apcqvedemobtvsaosj.png?auto=format&fit=fill&q=80&w=1280&nr=20

    And if you want to switch back to a white page at any point, simply pull up the View tab in your document and click on the new Switch Modes button:

    bd1t7js0igzmvh6xjpn6.png?auto=format&fit=fill&q=65&nrs=40
    trnqu3yys1fpdqxjzf5k.png?auto=format&fit=fill&q=80&w=1280&nrs=30

    The post Make Microsoft Word’s ‘Dark Mode’ Actually Dark appeared first on Lifehacker Australia .

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      How to Stop Waking Up to Pee

      pubsub.dcentralisedmedia.com / LifehackerAustralia · Wednesday, 10 February, 2021 - 21:45 · 3 minutes

    We’ve all been there: a groggy, middle-of-the-night realisation that, ugh, it’s time to pee again . While sometimes this is the result of a medical condition, often it’s just an inconvenient routine. In that case, there are a few simple fixes that can make nighttime bathroom breaks a lot less common.

    But first, that caveat about medical issues. Definitely see a healthcare professional if you’re concerned about your sleep or your bladder. Sometimes, waking to pee (“nocturia,” they call it) happens because you’re peeing too much all the time. This can have a variety of causes, from common ones like a urinary tract infection to some serious ones like diabetes or heart failure.

    On the flip side, you may be waking up because of other issues that are impacting your sleep, and then once you’re awake your brain says, welp, might as well use this time to take a trip to the bathroom. In those cases, the peeing isn’t the issue, so please seek medical help if something seems wrong. Otherwise, these tips might help:

    Hydrate earlier in the day

    Often we aren’t too thirsty in the morning, and maybe we’re too busy during the day to drink very much. If you find yourself drinking most of your fluids in the evening, that’s setting you up to go to bed with a full bladder. The fix here is easy: drink water earlier in the day, so you don’t find yourself filling up right before bed.

    (If you chase a hydration target during the day — aiming for eight glasses, say — reconsider whether that amount of water is actually helping you. Many of us don’t need as much extra water as we think , so experiment with reducing that number to see if it helps.)

    Notice we’re just changing the timing of how much we drink, not cutting water off and dehydrating ourselves. Being dehydrated can also make it hard to get comfortable at night, the Sleep Foundation notes , due to distractions like dry mouth or headaches.

    Don’t drink right before bed

    If you’ve hydrated throughout the day, it should be no problem to stop drinking liquids an hour or two before bed. This includes caffeine, for obvious reasons: you don’t want it to keep you awake. While caffeine is infamous for its diuretic effect (making you pee), if you’re habituated to it, the effect is pretty minimal .

    And you shouldn’t have alcohol before bed if you can help it. Alcohol is definitely a diuretic, and it’s also known to disrupt sleep .

    Elevate your legs

    The Sleep foundation also suggests you try elevating your legs for a few hours before bed, because your body can reabsorb some of the water from your legs when you’re lying down. This can just mean sitting on the couch with your legs up; you don’t have to do a headstand. Work some quality lounging into your bedtime routine.

    How To Transform Your Bright And Noisy Bedroom Into A Sleep Paradise

    Good sleep really matters, but even if you have what it takes to get a good night’s rest you still have to combat the world around you. You can’t control the sun or the noise outside, but you can do a few things to make your bedroom dark and quiet...

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    Make it easy to get back to sleep

    Occasional bathroom trips will still happen despite our best efforts. Sometimes the problem isn’t that you had to get up, but rather that it’s hard to get back to sleep afterward.

    So, do your best to make your bedroom an easy place to sleep . Use blackout curtains to keep your bedroom dark, or use a sleep mask, which is just a blackout curtain for your eyeballs. Earplugs or a white noise machine can help if noise tends to bother you. And whatever you do, do not check your phone just because you’re awake.

    Consider adjusting the temperature of your house at night, since most of us find it easier to sleep in slightly cooler temperatures. Set up a nightlight or keep a small, dim flashlight by your bed so you don’t have to turn on any lights. (There are even toilet seats with a built-in nightlight for exactly this reason.)

    The post How to Stop Waking Up to Pee appeared first on Lifehacker Australia .

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      How to Spot the Difference Between Sympathy and Empathy

      pubsub.dcentralisedmedia.com / LifehackerAustralia · Wednesday, 10 February, 2021 - 20:00 · 2 minutes

    The words “sympathy” and “empathy” are often used interchangeably, but while both refer to how one responds to another’s suffering, they do not mean the same thing or offer the same experience for either you or the person receiving them.

    To start, here’s what Grammarly says about the history of empathy and sympathy, and how they are connected:

    Of the two words, empathy is the more recent entry into the English language. Sympathy was in use for almost 300 years before empathy ’s first written record in the nineteenth century. You might notice that both words contain -pathy , and that’s what makes them sort of similar–they share the same Greek root word pathos , which means “feelings” or “emotion,” but also “suffering” or “calamity.” But while both words deal with emotions, they are still very far from being synonyms.

    What is empathy?

    Empathy is the capacity to be able to imagine oneself in someone else’s situation, either because you have experienced something similar or because you can understand their feelings to a depth with which it feels as though you’re having them yourself. To be empathetic is to create a shared experience with another person.

    Empathy tends to look like someone who really listens, and it can sound like, “That must be so difficult,” and “How are you feeling?” A Kids Book About Empathy (by Daron K. Roberts) explains it in a way both adults and kids can understand:

    It’s when you feel with someone who is experiencing something that’s hard, sad, or scary. Empathy means you listen, don’t judge, feel with, and ask questions.

    In other words, to empathise is to experience another’s emotion . It is feeling with someone.

    What is sympathy?

    Sympathy is less about experiencing the emotions of another person and more about feeling and expressing your concern, pity, or sorrow over their pain or misfortune. “Sympathy cards,” therefore, are aptly named because they provide a way to you to voice the sadness you feel for their experience.

    When someone sympathizes, they feel bad about what someone else is going through without fully walking the emotional journey with them. Sympathy sounds like, “I’m sorry,” or “That really sucks.”

    In other words, to sympathise is to commiserate with the struggle another is experiencing . It is feeling for someone.

    The post How to Spot the Difference Between Sympathy and Empathy appeared first on Lifehacker Australia .