Photo by Ilan Dov via Uplash.

When your morning alarm jolts you awake, the most effortless response is to roll over, retrieve your smartphone and begin what my partner refers to as doomscrolling. Apparently, this term has become so popular that it has claimed its own entry in the Merriam Webster Dictionary—defined as spending “excessive time online scrolling through news or other content that makes one feel sad, anxious, angry, etc.” Sound familiar?

Last fall, I published an article to the Hilltop Monitor exploring the benefits of a digital detox. In that article, I noted some of the benefits I have taken from stepping away from my smartphone and relocating my time elsewhere. This has most notably changed my morning routine and my night routine, which previously revolved around the aforementioned habit of scrolling deeper into anxiety! Since writing my initial article, I have begun reading at night and running through a basic self-care routine each morning. In this article, I’ll be sharing the new habits I’ve formed and how they’ve improved my life.

Gratitude List

After making the choice to step further away from my smartphone, I have started each morning by creating a mental gratitude list. I aim to think of three unique things that I’m thankful for. This can be as simple as appreciating the nice weather when I see through the window that icy roads won’t affect my drive to school. Implementing this exercise has significantly improved my mood by shifting my attention towards positive thoughts that make me eager to navigate the day! 

Self-Love List

In a similar vein of positivity, I follow up my gratitude list with a compilation of three things I love about myself. I am to include one recent thought I’ve had, emotion I’ve felt and choice I’ve made. My therapist suggested this template after noticing I focus on skills, abilities and interests rather than intrinsic qualities when discussing what I love about myself. Taking this new approach to self-love has improved my self-esteem by not only highlighting my positive qualities, but encouraging me to reflect on what I don’t love and replacing it with something that I do. This has led to less insecurity and more confidence in my day-to-day life.

Thought-Reframing (CBT)

As a full-time student with a full-time job and a maxed out calendar, I tend to get overwhelmed. This can lead to burnout and feelings of discouragement or self-doubt. One approach I’ve taken is to start my morning by considering one dreaded task I’ll need to complete that day, then practicing thought-reframing to reflect on a more helpful way to view my situation. For example, “Today, I have to waste time going to the bank to deposit cash even though I barely have time to eat,” can be rephrased as “Today, I will choose to go to the bank to deposit money as an act of responsibility and independence.” This approach reminds me that I do not need to loathe my daily routine because I have the power to shape it. 

Pray (In Your Own Way)

Regardless of your religious affiliation (or lack thereof), the practice of prayer falls under a broad scope and can be implemented in a number of ways. I believe it can improve the life of anyone seeking change. Each morning, I recite prayers commonly highlighted in recovery programs, focusing on the importance of surrendering control—something I struggle with as someone who tries to anticipate every possible outcome and avoid the unwanted and unexpected. Doing so has helped relieve my anxiety by reminding myself that I am never truly in control. Instead, I should spend my energy focusing on what I can change without stressing myself out over things that I can’t.

Early Start on Daily Tasks

By the time I’ve completed the previous tasks, I’m now awake enough to achieve my first wins of the day! If you’re anything like me, your morning is completely loaded and you don’t have time to solve world peace before lunch time. This is why I aim to make my first wins of the day small and attainable. This includes making my bed, maintaining or improving the state of my room (even if it’s in a small way) and filling up my 64 oz. water bottle to ensure proper hydration throughout the day! 

Conclusion

Each of these practices allow me to better myself in ways that are meaningful but realistic—and as someone with far too much on my plate to keep it all in my brain, apps like Finch helped me stay organized and build these exercises into long term habits. I now have my morning routine memorized and can start my days with optimism and positivity without even needing the reminder! 

Starting each morning with a positive outlook has been a complete game-changer for my health and productivity. If nothing else, I hope these examples give you a few ideas of how you can gift your time back to yourself and practice self-care.

Production photo from “Terra Nova” at William Jewell College, photo courtesy of Jewell Theatre Co.

Cal Perkins is a senior theatre major at WIlliam Jewell College, having made his directorial debut with his 2025 production of “Terra Nova.” Written and published by Ted Tally in 1980, the play follows Robert Falcon Scott’s fatal expedition to the South Pole in 1911. In an interview with The Hilltop Monitor, Perkins shared his thoughts about the play’s significance and modern relevance.

Firstly, thank you for taking some time to answer some questions about your production. It was a real privilege to experience it first-hand.

Thank you so much for this opportunity! It’s so relieving and affirming to have someone so affected by my production. 

What did your responsibilities entail regarding the production of “Terra Nova” at William Jewell College?

Well, when it came to responsibilities, I had my plate full from the start. With the announcement of no (zero) budget for the Theatre Department in August of 2024, I had to make some split-second decisions. How was I going to put on the show I wrote (“Animal Farm”), when it was budgeted for $300 in the planning stages? I decided to do my backup project, “Terra Nova.”

When it came to a method for finding how to pay for the rights, I was relieved whenever [Professor] Wyman approached me and informed me that I had an anonymous sponsor for my capstone. From there, the responsibilities took off. For auditions, it was up to me to set the date and time, along with cutting sides or pages from the script for the auditioning actors to read. After, I did the same for callbacks. Immediately following callbacks, my production team went to the PLC to discuss the actors and which roles would fit who. It took around 2 hours total to get the final cast list, to which we announced immediately. 

Rehearsals mostly fell to my team, as they accumulated things for me to remember and things to do. But I made the creative decisions to make the concessions for the show fit the theme, the blocking, full directing and rehearsal schedules. I had to manage the program and design it, look into designing/hiring my friend to finalize the poster and so much more. Pretty much everything that came out of the final look of the show was between me and my crew. 

How old were you when you first encountered “Terra Nova” and what impression did it leave on you at the time?

Funnily enough, I saw “Terra Nova” as a One-Act Competition piece in 2019. I was a Junior in high school in Sand Springs, OK at the time – around 17 years old. 

When I first watched the show begin, I was interested in the least amount, to be honest. It was a chopped up amalgamation of scenes to fit in the key points of the show in thirty minutes, so it was a burst of information in such little time. However, Evans’ death scene was what spoke to me more than anything. We thought the actor for Evans was having a seizure on stage. Genuinely. He was so engrossed in his role and from there the rest of the deaths would happen between Oates and the final three of the Polar Party. 

I’m very interested in uncanny or depressing historical events, as painful as it is, and this one spoke to me deeply. It only spoke deeper as I read the play itself. Ted Tally is a true writer, which you can see in his poetical stage directions and descriptions. If you enjoyed the show, I cannot stress enough how much I encourage experiencing a full read of the script. It is a masterpiece on a horrific scale. 

Nonetheless, after looking up the actual events, it haunted me. It just stuck itself as the number one play of all time in my mind and there it still stays!

In your director’s notes, you presented a compelling interpretation of “Terra Nova” as a critique of nationalism. Based on your understanding of the playwright’s intent and the production’s historical context, do you believe this theme was deliberately embedded in the work? Additionally, do you think audiences at the time of its original production resonated with this message, whether intentional or not?

Nationalism, if stated so or not, was certainly a major theme in Ted Tally’s original view. At least, that’s what I believe. What really solidifies this for me is the scene with Amundsen and Scott in Act I. They go into a verbal spat about which way to get to the pole. Amundsen says something along the lines of, “You, a gentleman, and I a barbarian. A killer of dogs.” To which Scott declines, [and] Amundsen replies, “A foreigner, then. It’s the same thing to you.” 

This is what instantly set the theme in my mind. That and the constant use of derogatory language toward those of other nationalities. In a scene which I unfortunately had to cut for time purposes, the crew hallucinates an enormous dinner banquet with Amundsen as their server. This scene has a barrage of slurs toward other nations and countries. 

I feel that many people don’t see this, at least not clearly. That’s why I decided to make my author’s note more of a caution toward nationalistic perspectives. When I first saw the show, I didn’t get it. But it is the core and the key message of the show, one that is very important in these current times. 

How do you see the themes of “Terra Nova” reflected in today’s geopolitical climate? In what ways do you think the play remains relevant to contemporary international relations?

Right off the bat, after the effects of January 20th, there is importance to this message. From what I see President Trump doing, he appears to try and alienate the United States from the rest of the world. Whether it be through media, fearmongering and other uses. Same thing goes for Russia, as Nationalism is an enormous topic over there in a consistent pattern. 

Extreme nationalism is bad. That’s a given. Most people understand this. But a majority of Americans may be blinded by patriotism that may leak into nationalism. A nationalistic eye blinds others from the outside world, its influence and other cultures. If Scott studied with the Inuits, such as Amundsen did, perhaps he’d have a better chance. But the British always colonized and never adapted. 

Today, it’s a message that many people are not speaking about, but it is a vital element to keeping our history intact and growing. If we close ourselves off and foster this pride for ourselves and ourselves only, we only step further back in time and limit ourselves as a result. 

The production featured some incredibly intense and emotionally charged moments, brought to life through powerful performances by the cast. As a director, what was it like navigating these darker elements of the play? Was there ever a struggle with “taking the play home with you” between yourself, the cast, or the crew? 

As I mentioned before, darkness is kinda where I thrive. Not to be edgy. I just find such life in the trauma and darkness of some stories. The arc of action and consequence is something I just thrive in, especially regarding theatre or fictional stories. 

I had no problem taking home that darkness. However, with my cast, we wanted to keep things lighthearted and we wanted to make sure it stayed in the theater. Emma Kelly led decompressions at the end of rehearsals, where we laid on the ground and meditated for around ten minutes. It was very productive, especially what I’ve heard from my cast. 

Aside from that, we kept it pretty fun in rehearsals. While balancing the weight and the true events of the show, we encouraged deep character research and ways to really thrive and merge with that character in a healthy, productive way. By the end, I felt like everyone knew that we would leave the death on the ice and would come back into it only in rehearsals. Everyone did such a great job helping one another. It was just such a relief to have a healthy, communicative production. 

Looking ahead, what are your plans for your future in theatre? Do you see yourself directing “Terra Nova” again at some point, or perhaps auditioning for a role in another director’s adaptation?

For my future plans, I’m currently looking into being a Professor of Theatre. But that’s kind of changing at the moment. I really found a huge passion in directing, so I’m potentially considering a future as a creative director of some sort. Not too sure! 

As for “Terra Nova,” I’d love nothing more than performing the full-length show someday – and stepping into that tundra myself. Evans is certainly a dream role of mine, so I’d love to take a chance to play him. 

This show will certainly never leave me. This entire experience was so fulfilling, especially after my Duke Colloquium presentation last year. I’m just so elated that I had this opportunity with such a talented cast and crew. 

The Hilltop Monitor thanks Cal Perkins for his insights into a complex and important story—one told with passion and care on our campus. We look forward to seeing where his passion and skills take him next!

“Terra Nova” 2025 production poster, illustrated by Cal Perkins.

Photo by Jannis Brandt via Uplash.

If you’re anything like me, you might find it easy to fall into a boring and redundant dietary routine. Personally, I love trying new foods, but I often only think to do so when dining out or traveling—neither of which I do frequently as a full-time student with a full-time job. It was only after I read a Healthline article describing the benefits of “eating the rainbow” that I truly realized how dull and colorless my diet had become. Since my realization, adding more diversity to my dietary selection has brought on a number of benefits I’m eager to share with you in this article!

A colorful diet comes with health benefits:

Did you know that diversity in vitamins and minerals is correlated with the color of your food? While eating fruits and vegetables is commonly understood as the ideal strategy to maximize vitamin intake, slimming down your color selection can deprive you of nutrients you might not be getting anywhere else. Here are a few key insights to keep in mind when selecting your produce, courtesy of Healthline:

Red produce is anti-inflammatory, antioxidant, may help lower risk of heart disease and certain cancers and may help reduce sun-related skin damage. 

Yellow and orange produce is anti-inflammatory, antioxidant, supports eye health and may help lower risk of heart disease and cancer. 

Green produce is anti-inflammatory and antioxidant; cruciferous veggies in particular may help lower risk of cancer and heart disease. 

Blue and purple produce is anti-inflammatory, antioxidant, may help improve brain function and may help lower risk of heart disease, neurological disorders, type 2 diabetes and certain cancers.

Dark red produce is anti-inflammatory, antioxidant, may help support athletic performance through increased oxygen uptake, may help lower risk of high blood pressure, heart disease, and certain cancers

White and brown produce is anti-inflammatory, antioxidant and may help lower risk of heart disease, colon cancer and other cancers.

According to the National Library of Medicine, a diet containing a vast selection of colorful biolative pigments in fruits and vegetables is linked to positive health outcomes regarding body weight, lipid profile, inflammation, cardiovascular disease, mortality, type 2 diabetes and cancer. 

A colorful diet encourages you to try new foods:

After beginning to practice mindfulness in my diet’s color palette, I quickly noticed that I rarely eat blue or purple foods. As someone who prefers savory foods and saving money, solving this problem with an excess amount of blueberries and blackberries did not seem feasible. As an alternative, I’ve discovered that I really enjoy beet kraut as a sandwich topping along with my usual sauerkraut!

Likewise, yellow and orange foods rarely make their way onto my dinner plate, which encouraged me to recently try yams for the first time. My family wasn’t very fond of sweet vegetables, so foods like sweet potatoes and pumpkins were a rarity. Now, I have been making yam and tofu bowls as part of my regular meal prep—which has become one of my favorite things to eat.

From regional, in-season produce to exotic fruits you didn’t know existed, there are very few limits in selection thanks to the wonders of modern agriculture. You might as well take advantage! What foods do you think you might be missing out on?

A colorful diet promotes well-being:

While subjective, it has been my experience that visually appealing meals make my life feel less bland and more vibrant. The enchantment of a colorful selection of food brings positivity into my life at every step of the process, whether at the grocery store surrounded by a vivid selection or at home preparing my plate with a sense of elation. Pair this appreciation for edible radiance with the sense of adventure and tangible health benefits as mentioned earlier and the result is a profound sense of holistic well-being.

Final thoughts:

Each time I prepare a meal, I now challenge myself to incorporate every color of the rainbow. Doing so has helped me find a new sense of both creativity and balance within my diet. If you find yourself lacking proper nutrients, void of fresh inspiration, or simply feeling bored and underwhelmed with your diet or surroundings, perhaps introducing some color into your diet is the change in pace you didn’t know you were looking for! 

Photo by Drew Hastings via Uplash.

“Falcon’s Flight,” a product of the Liechtensteiner manufacturer Intamin, has been advertised as the longest, fastest, and tallest roller coaster in the world. First announced by Six Flags on Aug. 26, 2019, the record-breaking coaster is currently under construction and projected to open by 2025 as part of the Six Flags Qiddiya grand opening in Saudi Arabia. 

The 3D rendering of “Falcon’s Flight” features three separate LSM launches, 4.2 kilometers (2.6 miles) of track, a top speed of 251 kilometers per hour (156 miles per hour) and a 640 foot drop. For reference, the average roller coaster is only 610 to 914 meters (2,000 to 3,000 feet, less than a mile) in length, 24 to 46 meters (80 to 150 feet) in height, and reaches a top speed of 64 to 97 kilometers per hour (40 to 60 miles per hour), paling in comparison by every metric to the ambitious blueprints for “Falcon’s Flight.”

“This project is daunting and requires many engineers and designers to make it work safely and provide enjoyment for many riders,” said Dr. Blane Baker, professor of engineering and physics at William Jewell College, in an interview with The Hilltop Monitor. “Working collaboratively is important. In my view, the design team would consist of a diverse group with expertise in design, safety, crisis management and public relations.”

The new amusement park Six Flags Qiddiya, home of “Falcon’s Flight,” will be part of the ongoing development of a project called Qiddiya City. Qiddiya City is being constructed near Riyadh, Saudi Arabia and will play a key role in the Saudi Vision 2030 initiative – an effort by the Saudi Arabian government to reduce the country’s reliance on oil by promoting new tourism and entertainment efforts, such as amusement rides like “Falcon’s Flight.” Oct. 9, 2024, Bloomberg reported that Saudi Arabia’s Vision 2030 Projects have reached $1.3 Trillion in value. 

For many years, Saudi Arabia has garnered negative attention from the rest of the world due to an abysmal record of human rights violations. This largely stems from a theocratic government, in which the public practice of any religion other than Sunni Islam is illegal and punishable by detainment, torture, and in the case of atheism or agnosticism, even the death penalty. LGBT+ individuals are heavily persecuted and subject to exemplary punishment, such as a 27-year-old man whose identity is unknown who was sentenced to 500 lashes and a fine of 50,000 riyals (equivalent to approx. $13,000 USD) for the crime of homosexuality. To add to the list of examples, male guardianship over women in Saudi Arabia was codified in 2022 and the kingdom has faced backlash over the state-sanctioned murder of independent journalist, Jamal Khashoggi, after having criticized Crown Prince Mohammed bin Salman in The Washington Post.

For these reasons along with an abundance of other concerns, many have critiqued Vision 2030 as not only a way to diversify the country’s economy but to distract from its failure to rectify these concerns. While LGBT+ Saudi Arabians are forced into exile, Saudi Arabia notes on their official government that the kingdom welcomes LGBT+ tourists wishing to visit, clarifying that travelers will not be required to disclose such information. Many critics have taken notice of this contradiction in standards, such as Pakistani journalist, Kunwar Khuldune Shahid, who characterized the hypocritical measure as “a grotesque insult to the local gay community.”

Due to the extreme and ambitious nature of the record breaking roller coaster, “Falcon’s Flight,” many coaster enthusiasts have debated whether the ride will live up to the standards it has promised to meet – or whether it will even be built at all. For many, the coaster was merely wishful thinking until photos of the construction process began to surface earlier this year.

“The viability of the coaster will depend on regular inspections and the ability to carefully monitor sensors installed along the track,” weighed in Dr. Baker. “Drones and other modern technology could be very useful for monitoring the performance of the coaster and how riders are doing. Protocols must be in place to keep coaster staff vigilant and ready to respond to problems. The absence of welds in the track should eliminate problems with welds cracking.” 

If or when Six Flags Qiddiya opens its doors, American consumers are largely split on how this will impact their spending patterns at local Six Flags parks. Following their merger with Cedar Fair on July 1, 2024, Six Flags owns a total of 42 amusement parks across 17 states, along with locations in both Canada and Mexico. This includes one park local to our campus and publication: Worlds of Fun in Kansas City, Missouri. 

The Hilltop Monitor conducted a series of anonymous online surveys asking students whether Six Flags’ involvement in Saudi Arabia’s 2024 would impact their willingness to support local amusement parks owned by Six Flags. 60 randomly-selected students representing a variety of departments and academic backgrounds volunteered to complete our survey. 30 percent of students answered that Six Flags’ partnership with the Saudi government would influence whether they would spend money at Six Flags parks such as Worlds of Fun in the future, of which 15 percent noted strong influence. 25 percent noted that this would not impact their decision. Another 25 percent noted they would not have planned to visit the amusement park for reasons unrelated to the partnership, while the remaining 20 percent stated that they would need more information to make a decision. 
Though the future of “Falcon’s Flight” and Flags Qiddiya is rather unclear, the record-breaking coaster continues to stir controversy and spark discourse regarding ethical challenges and the plausibility of the park delivering on its bold promises. Updates can be tracked on the official website for Six Flags Qiddiya. As of the time of publication, an official opening date is yet to be posted to the site.