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10 changes you make in your 30’s.

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Many people spend their 20s getting some unhealthy behaviours out of their system — like sleeping until 2pm on Saturdays and spending all their disposable cash on new kicks.

But your 30s are an ideal time to cement the habits that will help you achieve personal and professional fulfilment for the rest of your life.

To give you a head start, we sifted through recent Quora threads on this critical life transition and highlighted the most compelling responses.  TOP ARTICLES1/5READ MOREWoman with dementia punched in the facewhile wearing badge saying ‘I have Alzheimer’s please be patient’

Here are 10 lifestyle tweaks you can make in your 30s to lay the foundation for lifelong success:

1. Stop smoking.

If you’ve started smoking, stop immediately, suggests Quora user Cyndi Perlman Fink.

While you can’t undo the damage you may have already incurred from smoking, research suggests that those who quit before age 40 have a 90% lower mortality risk than those who continue.

2. Start going to sleep and waking up at the same time every day.

It might be tempting to use the weekends to recoup your sleep debt, but Nan Waldman recommends you hit the hay and wake up around the same time every single day.

If you oversleep for even a few days, experts say you risk resetting your body clock to a different cycle, so you’ll start getting tired later in the day. Avoid a lifetime of sleep issues by sticking to bedtime and wakeup routines whenever you can.

3. Start exercising regularly.

“Try to move yourself as much as possible,” says Alistair Longman. “It doesn’t matter if it’s walking, cycling, running, weightlifting, hiking, swimming — as long as it involves some movement.”

In the later half of your 30s, you start losing muscle mass, so it’s especially important to exercise at this time. But remember to choose physical activities you really love, since you’re less likely to continue exercising if you dislike your workouts.

4. Start keeping a journal.

“Journal your life! Your written records will entertain and endear in your future,” writes Mark Crawley.

Even if you’d prefer to keep your musings to yourself, putting your thoughts and feelings on paper can help you deal with stressful events.

(Getty)

5. Start saving money.

“Building the habit of saving early means you’ll continue it further down the line,” says Cliff Gilley.

It might seem like your golden years are a lifetime away, but the earlier you start saving, the more time your money has to accrue interest.

6. Start pursuing a life dream.

“Don’t delay pursuing your life goals,” writes Bill Karwin. “Want to buy a house? Have kids? Write a book? Pick one of those life goals and get started. What can you do between now and the end of the year to embark on one of them?”

7. Start learning to be happy with what you have.

“If you are content with what you have, you will have a happier life,” says Robert Walker.

It’s really about gratitude: Research suggests that appreciating what you have can increase happiness and decrease negative feelings. Perhaps that’s why Oprah Winfrey kept a daily gratitude journal for years.

8. Stop thinking you need to satisfy everyone.

“After I reached 30, I stopped feeling the need to please everyone. You can choose your friends and contacts more carefully,” says Kevin Teo. In particular, Teo realised he wasn’t obligated to be nice to people who were unfriendly toward him.

Whether you decide to whittle down your Facebook friends to a mere 500 or simply hang out more with the people who make you happy, it’s important to invest your time and energy wisely.

9. Stop comparing yourself to others.

“If you are unable to do some things in life compared to your siblings and friends, then please be at peace with yourself,” advises Mahesh Kay. “Don’t be harsh on yourself.”

As one psychotherapist writes, constantly peering over your shoulder to see what others are doing doesn’t help you accomplish your goals. You’d be better off spending time thinking about what you want to achieve and evaluating your progress on those fronts.

10. Start forgiving yourself for your mistakes.

“Forgive yourself your mistakes. We all make plenty of them. Don’t dwell on the errors of the past — learn from them, let them go, and move ahead,” writes Liz Palmer.

One social psychologist says that self-compassion (the ability to forgive yourself and learn from your mistakes) is the key driver of success. That’s likely because people who practice self-compassion see their weaknesses as changeable and try to avoid making the same errors in the future.

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24 Hours Across Africa

Mignolet to extend his stay in Liverpool- Klopp

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LiverpoolFc fans has called on Klopp to be careful of who to sign due to the club silent in the transfer market.

Liverpool gaffer has reacted by stating, he is keen to add more dept to his team as he look to secure another trophy in coming season.

Jurgen Klopp has also disclosed, he expects Simon Mignolet to remain at Liverpool following positive discussions with the goalkeeper.

Liverpool want to keep Mignolet, with sporting director Michael Edwards not putting a price on him.

And following the 3-1 preseason victory over Bradford City, Klopp disclosed a talk with the goalkeeper that suggests he will extend his six-year spell with the club.

“Yeah, how I’ve heard,” Klopp responded when asked whether Mignolet will remain with Liverpool.

“I’ve had a lot of conversations with him over the last couple of years and months.

“Before we left [for holiday], we had a talk and I would say, yes [he will stay]. I think at a club like Liverpool you need two No. 1s at least and we have that, that’s cool, with Ali and Simon.

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24 Hours Across Africa

Erdogan, confident that Trump will waive sanctions on Turkey.

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Source: Reuters- U.S. President Donald Trump has the authority to waive sanctions on Turkey for its purchase of Russian air defense systems and should find a “middle ground” in the dispute, President Tayyip Erdogan says.

First parts of a Russian S-400 missile defense system are unloaded from a Russian plane at Murted Airport, known as Akinci Air Base, near Ankara, Turkey, July 12, 2019.

Erdogan’s comments came two days after NATO member Turkey took delivery of the first consignment of advanced Russian S-400 missile defense system parts, despite warnings from Washington that the move would trigger U.S. sanctions.

Broadcaster Haberturk quoted Erdogan as telling Turkish journalists that Trump “has the authority to waive or postpone CAATSA”, referring to U.S. sanctions designed to prevent countries buying military equipment from Russia.

“Since this is the case, it is Trump who needs to find the middle ground,” Erdogan said, according to Haberturk.

Trump expressed sympathy for Turkey’s position when he met Erdogan at a G20 summit in Japan last month, saying Ankara had bought the S-400s from Moscow because the previous U.S. administration would not sell it the Patriot defense system made by Raytheon Co.

“Right now, I don’t believe Trump is of the same opinion of those below him and he has said this in front of all the world’s media,” Erdogan said. “By buying the S-400s, we are not getting ready for war. We are trying to guarantee peace and our national security.”

Despite Trump’s warm words, U.S officials said last week the administration still planned to act.

U.S. Secretary of State Mike Pompeo told the Washington Post in an interview published late on Sunday “the law requires that there be sanctions and I’m confident that we will comply with the law and President Trump will comply with the law”.

U.S. officials have said Turkey could also be thrown off the F-35 stealth fighter jet program in addition to the threatened CAATSA sanctions,

Meaning it would no longer be part of the production process or be able to buy the jets it has ordered.

The Pentagon says the S-400s would pose a threat to the jets if they were operating in the same region.

Erdogan said Turkey had orders for more than 100 F-35s made by Lockheed Martin and expected Washington to remain committed to the deal.

Erdogan said Turkey still wanted to buy Patriot missile defense systems from Washington and the two countries should be aiming to increase trade and work on “comprehensive defense cooperation”.

“Trump has always viewed this positively,” he said. “ … Now, at a time when we are discussing mutual trade volumes of $75 billion, $100 billion, will we be dealing with this gossip? Why should we? We are strategic partners, let’s do what strategic partnership entails.”

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