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Setting summer goals | YouAlberta – University of Alberta

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Should I accomplish something during the summer? It’s a question I ask myself every year. After what felt like a relatively unproductive summer last year, I felt that I needed to make a few changes and set a few goals in order to feel a bit better about myself when September inevitably rolls around again.

Goal #1: learn more about goal setting

I realized I don’t know that much about setting goals (beyond “I want to do this),” so my first goal was to learn more about setting goals (meta!). I reached out to one of the psychologists at Counselling and Clinical Services, Becky Ponting, who has over a decade of counselling U of A students as part of her 18-year career. She had some great advice for me:

Why is goal setting important?

Becky: Goal-setting is a useful practice whether you want to make a small or big change in your life. Good goal-setting will help you create a concrete and doable plan, which ensures you will get to where you want to be.

How can goals help me?

Becky: Goals are useful for multiple reasons. When we set manageable goals and see ourselves achieving them, it creates a sense of confidence and satisfaction. As our sense of achievement grows, so does our motivation, leading to a positive feedback loop. Most large achievements in life must be broken down into smaller steps in order to accomplish them and move toward the final goal. So, for example, someone who wants to eventually get a university degree may start out by setting a very small goal of exploring the website of a university of interest or filling out an application form. Even when your real goal is to graduate, you have to start by taking that very first class.

What are some steps I can take to set good goals?

Becky: In my experience, many people who struggle to meet their goals fall into the trap of making their first goal too large and intimidating. For this reason, it’s helpful to think of a big final achievement as a pinnacle goal, and the steps to get there can be called stepping-stone goals or mini-goals. Let’s use the example of someone who wants to eat healthier foods. Maybe it would be a bit daunting to tell them that they must overhaul all their food habits in a single day and eat perfectly from that day forward. If a goal feels intimidating or overwhelming, it’s understandable that we will avoid even starting it. With this example, instead of this person telling themselves they have to change all their eating patterns at once, they might benefit from setting a stepping-stone goal. Maybe for the first week, they could keep their meals and snacks the same but try adding in a bottle of water at some point in the afternoon to ensure better hydration. After a week of successfully doing that, they could consider adding in another stepping-stone goal, such as adding in a serving of fruit or vegetables to each meal and snack.  

Over time and with practice, you will begin to see that achieving a lot of small goals can eventually add up to making an important change in your life!

My takeaways

My goals need to be SMART (Specific, Measurable, Achievable, Relevant and Time-Bound), and I need to break them down into reasonable steps (stepping-stone goals) so as not to get overwhelmed. The sense of accomplishment is real: I’ve already accomplished goal #1!

So, what are my summer goals?

There are a few things I’d like to accomplish: I’d like to run a faster half marathon, eat a bit better, sleep a bit better and make some real progress on finishing up my MACT degree. So, I’m going to list a few stepping-stone goals for each big goal:

  • Running faster: I’ll need to train more (last week, I ran 48km, so that’s my baseline for something I could reasonably improve upon) and do a few specific workouts. So I’ll run a total of 225 km in May and do one workout of long repeats (running 1km really fast over and over) and one tempo workout (running quicker than normal for an hour) per week.
  • Eating better: I’m going to avoid buying sugary snacks and not have desserts five days a week (M to F). Hopefully, I’ll save some money too!
  • Sleeping better: I think this one is all about sleep hygiene. So for five days a week, I’m going to turn my phone off at 9 p.m., leave all screen devices outside my bedroom and go to bed by 10:30 p.m.
  • Making degree progress: I’m going to meet with my capstone project supervisor by May 15 to discuss how I can have two major portions of the project completed by July 1.

I think I can do it!

I’ll be keeping a journal of these goals in order to track my progress and get that oh-so-good feeling of accomplishment when I can check a box. Maybe I won’t be able to complete everything because life does get in the way, but I’m going to give it my best efforts and see where I end up.

What are your summer goals?

Do you have anything you really want to accomplish this summer? If so, try some of the strategies Becky told me about and see if they work for you.

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Ottawa orders TikTok’s Canadian arm to be dissolved

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The federal government is ordering the dissolution of TikTok’s Canadian business after a national security review of the Chinese company behind the social media platform, but stopped short of ordering people to stay off the app.

Industry Minister François-Philippe Champagne announced the government’s “wind up” demand Wednesday, saying it is meant to address “risks” related to ByteDance Ltd.’s establishment of TikTok Technology Canada Inc.

“The decision was based on the information and evidence collected over the course of the review and on the advice of Canada’s security and intelligence community and other government partners,” he said in a statement.

The announcement added that the government is not blocking Canadians’ access to the TikTok application or their ability to create content.

However, it urged people to “adopt good cybersecurity practices and assess the possible risks of using social media platforms and applications, including how their information is likely to be protected, managed, used and shared by foreign actors, as well as to be aware of which country’s laws apply.”

Champagne’s office did not immediately respond to a request for comment seeking details about what evidence led to the government’s dissolution demand, how long ByteDance has to comply and why the app is not being banned.

A TikTok spokesperson said in a statement that the shutdown of its Canadian offices will mean the loss of hundreds of well-paying local jobs.

“We will challenge this order in court,” the spokesperson said.

“The TikTok platform will remain available for creators to find an audience, explore new interests and for businesses to thrive.”

The federal Liberals ordered a national security review of TikTok in September 2023, but it was not public knowledge until The Canadian Press reported in March that it was investigating the company.

At the time, it said the review was based on the expansion of a business, which it said constituted the establishment of a new Canadian entity. It declined to provide any further details about what expansion it was reviewing.

A government database showed a notification of new business from TikTok in June 2023. It said Network Sense Ventures Ltd. in Toronto and Vancouver would engage in “marketing, advertising, and content/creator development activities in relation to the use of the TikTok app in Canada.”

Even before the review, ByteDance and TikTok were lightning rod for privacy and safety concerns because Chinese national security laws compel organizations in the country to assist with intelligence gathering.

Such concerns led the U.S. House of Representatives to pass a bill in March designed to ban TikTok unless its China-based owner sells its stake in the business.

Champagne’s office has maintained Canada’s review was not related to the U.S. bill, which has yet to pass.

Canada’s review was carried out through the Investment Canada Act, which allows the government to investigate any foreign investment with potential to might harm national security.

While cabinet can make investors sell parts of the business or shares, Champagne has said the act doesn’t allow him to disclose details of the review.

Wednesday’s dissolution order was made in accordance with the act.

The federal government banned TikTok from its mobile devices in February 2023 following the launch of an investigation into the company by federal and provincial privacy commissioners.

— With files from Anja Karadeglija in Ottawa

This report by The Canadian Press was first published Nov. 6, 2024.

The Canadian Press. All rights reserved.

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Here is how to prepare your online accounts for when you die

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LONDON (AP) — Most people have accumulated a pile of data — selfies, emails, videos and more — on their social media and digital accounts over their lifetimes. What happens to it when we die?

It’s wise to draft a will spelling out who inherits your physical assets after you’re gone, but don’t forget to take care of your digital estate too. Friends and family might treasure files and posts you’ve left behind, but they could get lost in digital purgatory after you pass away unless you take some simple steps.

Here’s how you can prepare your digital life for your survivors:

Apple

The iPhone maker lets you nominate a “ legacy contact ” who can access your Apple account’s data after you die. The company says it’s a secure way to give trusted people access to photos, files and messages. To set it up you’ll need an Apple device with a fairly recent operating system — iPhones and iPads need iOS or iPadOS 15.2 and MacBooks needs macOS Monterey 12.1.

For iPhones, go to settings, tap Sign-in & Security and then Legacy Contact. You can name one or more people, and they don’t need an Apple ID or device.

You’ll have to share an access key with your contact. It can be a digital version sent electronically, or you can print a copy or save it as a screenshot or PDF.

Take note that there are some types of files you won’t be able to pass on — including digital rights-protected music, movies and passwords stored in Apple’s password manager. Legacy contacts can only access a deceased user’s account for three years before Apple deletes the account.

Google

Google takes a different approach with its Inactive Account Manager, which allows you to share your data with someone if it notices that you’ve stopped using your account.

When setting it up, you need to decide how long Google should wait — from three to 18 months — before considering your account inactive. Once that time is up, Google can notify up to 10 people.

You can write a message informing them you’ve stopped using the account, and, optionally, include a link to download your data. You can choose what types of data they can access — including emails, photos, calendar entries and YouTube videos.

There’s also an option to automatically delete your account after three months of inactivity, so your contacts will have to download any data before that deadline.

Facebook and Instagram

Some social media platforms can preserve accounts for people who have died so that friends and family can honor their memories.

When users of Facebook or Instagram die, parent company Meta says it can memorialize the account if it gets a “valid request” from a friend or family member. Requests can be submitted through an online form.

The social media company strongly recommends Facebook users add a legacy contact to look after their memorial accounts. Legacy contacts can do things like respond to new friend requests and update pinned posts, but they can’t read private messages or remove or alter previous posts. You can only choose one person, who also has to have a Facebook account.

You can also ask Facebook or Instagram to delete a deceased user’s account if you’re a close family member or an executor. You’ll need to send in documents like a death certificate.

TikTok

The video-sharing platform says that if a user has died, people can submit a request to memorialize the account through the settings menu. Go to the Report a Problem section, then Account and profile, then Manage account, where you can report a deceased user.

Once an account has been memorialized, it will be labeled “Remembering.” No one will be able to log into the account, which prevents anyone from editing the profile or using the account to post new content or send messages.

X

It’s not possible to nominate a legacy contact on Elon Musk’s social media site. But family members or an authorized person can submit a request to deactivate a deceased user’s account.

Passwords

Besides the major online services, you’ll probably have dozens if not hundreds of other digital accounts that your survivors might need to access. You could just write all your login credentials down in a notebook and put it somewhere safe. But making a physical copy presents its own vulnerabilities. What if you lose track of it? What if someone finds it?

Instead, consider a password manager that has an emergency access feature. Password managers are digital vaults that you can use to store all your credentials. Some, like Keeper,Bitwarden and NordPass, allow users to nominate one or more trusted contacts who can access their keys in case of an emergency such as a death.

But there are a few catches: Those contacts also need to use the same password manager and you might have to pay for the service.

___

Is there a tech challenge you need help figuring out? Write to us at onetechtip@ap.org with your questions.

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Google’s partnership with AI startup Anthropic faces a UK competition investigation

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LONDON (AP) — Britain’s competition watchdog said Thursday it’s opening a formal investigation into Google’s partnership with artificial intelligence startup Anthropic.

The Competition and Markets Authority said it has “sufficient information” to launch an initial probe after it sought input earlier this year on whether the deal would stifle competition.

The CMA has until Dec. 19 to decide whether to approve the deal or escalate its investigation.

“Google is committed to building the most open and innovative AI ecosystem in the world,” the company said. “Anthropic is free to use multiple cloud providers and does, and we don’t demand exclusive tech rights.”

San Francisco-based Anthropic was founded in 2021 by siblings Dario and Daniela Amodei, who previously worked at ChatGPT maker OpenAI. The company has focused on increasing the safety and reliability of AI models. Google reportedly agreed last year to make a multibillion-dollar investment in Anthropic, which has a popular chatbot named Claude.

Anthropic said it’s cooperating with the regulator and will provide “the complete picture about Google’s investment and our commercial collaboration.”

“We are an independent company and none of our strategic partnerships or investor relationships diminish the independence of our corporate governance or our freedom to partner with others,” it said in a statement.

The U.K. regulator has been scrutinizing a raft of AI deals as investment money floods into the industry to capitalize on the artificial intelligence boom. Last month it cleared Anthropic’s $4 billion deal with Amazon and it has also signed off on Microsoft’s deals with two other AI startups, Inflection and Mistral.

The Canadian Press. All rights reserved.

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