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.

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! 

Content warning: This article contains descriptions of violence and mentions of anti-Semitism.

Origins
This is the second article published in The Monitor about the Israel-Hamas war (2023-present). The first was written by Alee Dickey and is available on The Hilltop Monitor’s website or in last semester’s Issue 7 print edition. Dickey does an excellent job of explaining Israel’s rise to statehood. It does not, however, address the rise of Hamas – the other main agent in this conflict. This article will examine the rise of Hamas and its involvement in Palestine.

Maps are critical to understanding this conflict, and this article would not be complete without one. The Monitor has created such a map for this article. For the cartography connoisseurs who are not satisfied with just one map, here are multiple other maps from other news outlets on the subject.

Jewish involvement in Palestine dates from between eighty to three thousand years ago. We have to start somewhere, though, so the scope of this article begins in 1967  with UN Security Council Resolution 242. The resolution came out of the Six-Day War between Israel, Egypt, Jordan and Syria. The details of the Six-Day War are beyond the scope of this article. In practice, the resolution demanded “termination of all claims or states of belligerency and respect for and acknowledgement of the sovereignty, territorial integrity and political independence of every State in the area and their right to live in peace within secure and recognized boundaries free from threats or acts of force”. In part, if this resolution had been adopted, each state in the region would have maintained its recognized borders at that time. UNSCR 242 did not include a specific list of states, but the UN’s website implies that Egypt, Jordan, Lebanon, Syria and Israel would have been included.

This resolution was not legally binding, however. The Palestinian Liberation Organization (PLO), then the recognized government of Palestine, initially rejected Resolution 242. According to the PLO, Resolution 242 implied Israel’s “sovereignty, territorial integrity and political independence,” which the PLO would not accept.

Later, though, the PLO became more open to input from the international community. In 1988, the PLO began talks with the US government shortly after the start of the First Intifada. Intifada is an Arabic word that literally means “shaking off [Israeli invasion],” although the term can also be used to generally refer to revolutions or revolts. Around this time a group now known by an acronym, Hamas (short for Ḥarakat al-Muqāwamah al-Islāmiyyah, which translates to English as “Islamic Resistance Movement), split from the PLO. In 1993, the PLO signed the Oslo Accords, which, among other things, called for a two-state solution via “arrangements for a smooth and peaceful transfer of authority from the Israeli military government and its Civil Administration to the [PLO].” 

Overthrow
Hamas is not solely a military organization, as it has political aims and represents “one of the Palestinian territories’ two major political parties.” Given its Islamist origins, Hamas rejected the PLO’s vision of a secular state, claiming in its original manifesto that “we are unable to exchange the present or future Islamic Palestine with the secular idea.” Hamas called for the destruction of Israel as a state: “Our struggle against the Jews [will continue],” reads their 1988 manifesto, “until the enemy is vanquished and Allah’s victory is realised.” This anti-Semitic slant has caused multiple countries and regional entities to designate Hamas as a terrorist organization, including the United States, the United Kingdom and the European Union.

Hamas updated its manifesto in 2017, stating that “its conflict is with the Zionist project not with the Jews because of their religion. Hamas does not wage a struggle against the Jews because they are Jewish but wages a struggle against the Zionists who occupy Palestine.” Hamas does not define Zionism in this manifesto, however.

In 2006, Hamas won a majority of seats in parliamentary elections. On June 15, 2007, Hamas took complete control of Gaza with violence and by force. Hamas representatives announced via radio that “the past era has ended and will not return… The era of justice and Islamic rule have arrived.” Hamas has ruled in the Gaza Strip and West Bank ever since. According to the Council on Foreign Relations, “Palestinians have not voted for a legislature since 2006, nor a president since 2008.” For comparison, Israeli Prime Minister Benjamin Netanyahu was elected to the Knesset, Israel’s parliament, in 2009. He has been the Prime Minister from 2009-2021, and then again from 2022-present.

As of the time of writing, Israel has only declared war on Hamas. However, another entity must be understood for a full picture of the conflict: Lebanon-based Hezbollah, which backs Hamas.

Hezbollah claims direct involvement in the conflict: its leader, Syed Hassan Nasrallah, claimed in a Nov. 3, 2023 speech that “[t]he Islamic resistance in Lebanon started operation the very next day” after Hamas’ Oct. 7 attack on Israel. Nasrallah further described the Oct. 7 attack as “a big event to shake this oppressive … occupying, usurping Zionist regime and its supporters in Washington and London.” Hamas has not explicitly accepted or rejected this labeling, though.

Hamas, Hezbollah, and the Israeli government represent the major players in this conflict.

Goals
Each side of the conflict has stated goals, which are briefly explained here.

Hamas, according to its 2017 manifesto, “believes that no part of the land of Palestine shall be compromised or conceded, irrespective of the causes, the circumstances and the pressures and no matter how long the occupation lasts. Hamas rejects any alternative to the full and complete liberation of Palestine, from the [Jordan] river to the [Mediterranean] sea.” It is willing to consider the 1967 borders as a possibility, though it rejects Israel as a state. Its stated goals involve destruction of the state of Israel, which it labels as “the Zionist project” and thus as an occupying power.

Israel’s goals are threefold. Israeli ministers have spoken about the war as a three-stage operation. The first stage – invading Gaza – has been ongoing since the Hamas attack on Israel in Oct. 2023 that killed approximately 1,200 people. According to AP reporting and the Gaza Health Ministry, as of Feb. 5, 2024, the Palestinian death toll as a result of the ongoing war is 27,478 people. 

Israel’s second stage, according to Netanyahu, is “to destroy Hamas’s governing and military capabilities and to bring the hostages home,” referring to the more than 200 hostages Hamas took in its initial attacks. More information about the hostages Hamas took will be published in part two of this series.

Israel also seeks to maintain security in Gaza. According to Yoav Gallant, Israel’s defense minister, “The third step [of the invasion] will be the creation of a new security regime in the Gaza Strip, the removal of Israel’s responsibility for day-to-day life in the Gaza Strip, and the creation of a new security reality for the citizens of Israel and the residents of the [area surrounding Gaza].” Gallant did not provide further details as to what this “security reality” meant.

Iran-backed Hezbollah supports Hamas. Its role in this conflict would likely be as a spoiler. Hezbollah has little involvement in this war so far, but its strategic location – to Israel’s north – would force Israel to fight on two fronts if Hezbollah were to invade.

This article serves as background for the Israel-Hamas war. In this series of articles, I will address the initial attacks, war crimes committed by both parties and the path to a sustainable peace. 

If there is something in this conflict you believe needs featuring or would like Mr. Naber to write about, please contact the Hilltop Monitor’s email address. He will respond to comments as he is able.