In The Power of Habit, author and Pulitzer-prize winning reporter Charles Duhigg harnesses operant conditioning theory to explain how to create new habits (and change old ones). According to his model, a habit loop is created by a cue that triggers a behavior and a reward that follows the behavior. You can break bad habits by interrupting the cycle at the cue stage or reward stage, and you can program new and better habits by pairing a cue with a behavior and ensuring some kind of reward follows the behavior.

This is all well and good in theory, but if you have ever tried to teach a pet a new trick, consistency is key. I don’t know about you, but I’m so bombarded by information and life obligations at this stage in my life that trying to add a new habit or change an old one is almost impossible without some kind of help.

This may sound silly, but adding this date to my smartphone calendar has greatly increased how often we communicate, and it has led to a lot of happiness and help in my life.

For instance, when my youngest sister and I found ourselves not talking for long periods of time due to our busy schedules, we decided to make a date for a weekly phone call. This may sound silly, but adding this date to my smartphone calendar has greatly increased how often we communicate, and it has led to a lot of happiness and help in my life. The cue is the calendar reminder and the reward is the great conversation we have.

So, I thought I’d share a few of my favorite things that have helped me with cueing and rewarding new behaviors (and stopping unhelpful or outdated habits). Most of this help has come through apps as I find they are convenient and accessible via my smartphone and smartwatch.

First, my personal favorite is the Due app. I have been using this app for years to remind me of important habits and events that I don’t want cluttering my calendar. You can customize how often and when the task repeats, how often you want it to bug you till you mark it done, and whether you want sounds to accompany the reminder.

I’ve used it to remind me of my crazy gym schedule which varies each week, to remember to spend time playing board games with my kids, to remind me to start cooking dinner at a certain time. I think it’s a fantastic tool for teenagers too, as it is so easy to add tasks, and it discretely reminds them to turn in assignments or speak with their guidance counselor without disturbing the class or requiring one’s phone to be unlocked.

The cues are the reminders that are given and which keep popping up until you mark them complete. And to me, marking them complete is a reward in and of itself.

My next favorite habit app is Beeminder, a habit-building app that explicitly uses operant conditioning to encourage consistent behaviors. It rewards with a graph showing your achievements and punishes with a fine when you don’t meet your goals.

CalmĚýis something I’ve just started using to help relax and literally calm down. It helps with mindfulness and even sleep. The cue is the backdrop of nature sounds, and the reward has been how incredibly good I feel after a session.

Other apps that I use now or have benefited from in the past are:

• Evernote: All of my notes, both work and personal, are synced across my devices through this app. In addition, it clips webpages, adds business cards, scans, audio files, handwritten notes, and PDF files. This is a powerhouse for keeping one’s life organized.
• Peace with Food: Used for tracking hunger and fullness, with a nice dial that serves as a cue.
• Focus@Will: An instrumental soundtrack for writing. You set a timer for a planned writing session, and the app cues with a bell sound, using a playlist set for your particular personality.
• Seconds Pro: For interval training. It cues with color and sounds.

And as for unhelpful behaviors, HindsightĚýhas been useful in allowing me to monitor my actions, and I can envision it being used to track how often one engages in a negative behavior one is trying to eliminate (e.g., nail biting). Right now, I mostly use it to track when I need to take medications to make sure they are taken at the appropriate intervals.

Finally, for those really difficult to start (or unlearn) habits, I have found success with online coaching services. Since this can get pricey, I am not able to do this regularly. Even a few sessions can help, though, just like hiring a personal trainer at the gym can be useful to get a routine started.

There’s a ton of wonderful apps out there to help with new behaviors, so I encourage you to take a chance on trying to change one thing in your life using the habit cycle and perhaps a technological aid to start a new — or break an old — habit.

Wishing you a wonderful and productive 2025!

Michele Gill is program coordinator of ±«°äąó’s education doctorate in curriculum and instruction and is a professor of educational psychology in the Department of Learning Sciences and Educational Research. She can be reached at Michele.Gill@ucf.edu.

The legend of Krampus dates back centuries, rooted in the “scary ghost stories” shared to pass Europe’s long winter nights. During the longest nights of the year before and after the winter solstice, when the veil between natural and supernatural thinned, tales warned misbehaving children of grim fates — being beaten, eaten or dragged away by other supernatural beings. These ancient stories persisted after the advent of Christianity, with Krampus taking on a distinctly demonic aspect.

What Does Krampus Have to do With Christmas?

Today, Krampus often appears by himself, but he originally served as the “bad cop” counterpart to St. Nicholas, the gift-giver who inspired Santa Claus and became popular in the European Middle Ages. People exchanged gifts on the Feast of St. Nicholas (Dec. 6) or the evening before, until the Protestant Reformation and the rejection of saints shifted gift giving to Christmas. In older traditions, St. Nicholas rewarded good children with gifts and punished the bad, but this was seen as incompatible with his saintly image, leading to the incorporation of Krampus into the tradition. When St. Nicholas came to visit, so did Krampus, and the night of Dec. 5 became popularly known as Krampusnacht (Krampus Night). The two were polar opposites: St. Nicholas arrives with a sack full of toys; Krampus arrives with an empty sack to stuff with children.

Why Is Krampus Becoming More Popular?

The Central European traditions around Krampus have become increasingly popular in North America. Krampus’ rising popularity is attributed to a variety of factors, often a search for “new” traditions or as a rejection of the consumerism surrounding the season. Many cities — including Orlando, which is holding a Krampus Fest on Dec. 8 — are seeing a rise in the tradition of Krampusruns, which are parades of people dressed as Krampus carrying sticks and switches (and the processions can sometimes get rough).

Krampus films, which sometimes incorporate the Christmastime setting into the horror genre, are popular as an antidote to the feel-good movies of the season that flood TV and theatres. In fact, Krampus makes an appearance in the newaction film Red One, starring Dwayne Johnson and Chris Evans, with an interesting plot twist.

What Are Other Dark Traditions or Symbols Connected to Christmas?

While Krampus is associated with Central Europe, other European societies have their own traditions of Santa’s (evil) helpers. In some French-speaking regions, St. Nicholas is accompanied by Père Fouettard, or Father Whipper, carrying a whip, stick and a basket on his back.

Santa Claus is a latecomer to the chimney game; goblins and witches had been creeping into homes that way for centuries before. Not all stories of yuletide monsters ended up connected to St. Nicholas and Christmas. In Iceland, the ´łĂł±ô˛ą°ěöłŮłŮłÜ°ůľ±˛Ô˛Ô (Yule Cat), a giant black cat, peers into windows and eats lazy children and adults. Meanwhile, the thirteen ogre-like Yule Lads steal, play tricks, leave treats for good children and take the naughty ones back home to their mother, GrĂ˝la, to be cooked.

In North America, Puritanism stripped many practices of their supernatural elements; the Massachusetts Bay Colony even outlawed Christmas in 1659. Nevertheless, much of what we’ll do in the upcoming weeks has origins in older, darker traditions. There is Charles Dickens’ A Christmas Carol, where the selfish Scrooge is visited by three ghosts on Christmas Eve. The popular Elf-on-a-Shelf, moving at night and sometimes causing mischief, is a reflection of the supernatural entities sent to spy on children. Mistletoe and holly were hung to ward off evil beings. Caroling as we know it emerged after the Reformation; before then, the practice was more akin to our modern Halloween, with a touch of Krampus. Youths dressed in furs and scary masks with horns and went house-to-house asking for food and drink and playing tricks. If they got none, wassail — a hot alcoholic punch or cider — was often given to them. One of the verses in We Wish You a Merry Christmas harkens back to the practice: “So bring us a figgy pudding, and a cup of good cheer.”

If you look closely, you’ll find that many of our songs and traditions echo a time when Christmas was also a season for ghosts and monsters. As we celebrate the holidays this year, give some thought to the traditions of the past and what they mean to us today.

Why did delegates to the Constitutional Convention struggle so much deciding upon the best method for selecting the president that they needed to postpone the debate several times?

Fear.

They feared a strong executive. They feared Congress controlling the president. They feared men with “talents for low intrigue and the little arts of popularity” charming ill-informed voters (). They feared voters only supporting local candidates. They feared that the president would be subservient to any group that selected him, so instead they ended up with a cumbersome process that used specially chosen electors to elect the president.

To further complicate things, the process immediately unraveled and almost never worked as intended. Their plan was that voters would select prominent men as electors.Ěý These men (and they were, of course, all elite white men) would have a greater breadth of knowledge of gentlemen from other states, and they would be free to choose anyone they wished. Theoretically, every four years, the electors would vote for the best candidates and the nation would prosper from their wise choices.

There were a litany of things the delegates did not anticipate: political parties (they feared these, too), joint tickets for president and vice president (they planned for the person who came in second place to be vice president), candidates actively running for office, improved communication and a growing trust in democracy (The Constitution allows each state to decide how to select its own electors. So, for a time, some voters did not even get to choose the electors let alone vote for president.)

Some of these problems have been resolved. The 12^th amendment ended the idea that the person who comes in second becomes the vice president. Since 1868, in every state, people vote for the president, and the state electors are generally bound by their decision.

Neither of these changes, however, have resolved the biggest complaint against the Electoral College. With electoral votes based on the number of congressmen and senators a state has, a candidate — with victories in the correct combination of states — can win the presidency while losing the popular vote.

Since the Constitution’s ratification, there have been over 1,000 amendments proposed to change or eliminate the Electoral College. These proposals generally offer the obvious solution; the president should be the candidate who gets the most popular votes. Given that, according to most polls including a 2023 Pew Research Center study, approximately two out of three Americans Ěýsupport this change, why haven’t we just amended the Constitution to have the president popularly elected? As is often the case, the easy solution is not as easy as it seems. The problems include:

• Amending the Constitution. It is not easy to amend the Constitution. An amendment needs the support of two-thirds of each branch in Congress and three-quarters of the states. Getting congressional support has proven problematic (in 1969, Congress came close — the House approved a popular vote amendment, but the Senate did not).While two-thirds of Americans might favor a change in the Electoral College, the current leadership of the Republican Party does not. Why not? Well, in the last 24 years, two Republicans (George W. Bush and Donald Trump) have won the presidency with fewer votes than their Democratic opponent (and 2020 almost made it a third time.)

  While the electoral college currently skews Republican, that has not always been the case. In the 19 elections since World War II, it has favored Democrats nine times and Republicans ten times. Based on the 2022 midterm results and recent polling in 2024 swing states, studies also show that it might be trending towards Democrats in the upcoming years.

• Vote fraud. Nearly every election produces allegations of vote fraud. In the current system, however, those allegations are often muted. How? The electoral college successfully smooths over most minor vote fraud. Right now, the relevant question is not whether there was any vote fraud but whether there were enough fraudulent votes to change a state’s electoral vote and potentially change the results in the Electoral College.In a popular vote world, where every vote counts, so does every fraudulent vote. Does anyone truly believe there has ever been a presidential election without fraudulent votes? Not even one or two? Unlike the Electoral College, a popular vote system encourages, albeit unintentionally, overzealous partisans to take every edge they can.
• Close races. The 2000 presidential election is one of the elections where the popular vote winner (Al Gore) lost. It was the first time that it had happened since 1888. The race came down to a few hundred votes in Florida. Popular vote supporters use this an example of the flaws in the Electoral College, but that election also demonstrates some of the potential complications in using popular vote totals. For one thing, Gore didn’t win a majority of the popular vote. No one did. He won a plurality. Because of third party candidates, Gore received 48.4% of the popular vote. Is that enough? Or would we have a runoff? How would a runoff work?Neither party was happy with the recount procedure. Florida law stipulated it must be completed in a week, but it quickly became apparent that accurately recounting votes by hand took much more time than that. Plus, there was a sense that the recount was no more accurate than the original results. Imagine a situation where this occurred at a nationwide level. A national recount would be an incredibly complex and divisive event involving competing and unprovable sets of numbers as well as lengthy legal challenges. And, it would undoubtedly be unsatisfying as even a cursory dive into studies on the Florida vote count reveals the futility of trying to finding the exact numbers of votes that either Bush or Gore received.

We are the only nation that still uses an Electoral College. If other countries have figured out how to run a national popular presidential election, should the United States consider making a change? The nation, or maybe a new Committee on Postponed Parts, would have to come up with a plan which resolves some of these potential pitfalls. Given that this discussion has already lasted well over 100 years, we may be in for 100 more.

Chiara Mazzucchelli, an associate professor in Â鶹ӳ»­´«Ă˝’s College of Arts and Humanities and the Neil Euliano chair in Italian studies, directs the Italian studies program and has made significant research contributions to cultural studies, literature and language.

Mazzucchelli recently received the Italian national honor of “Cavaliere dell’Ordine della Stella d’Italia” (Knight of the Order of the Star of Italy). The president of the Italian Republic confers this honor to Italians living abroad or foreigners who have acquired special merit in promoting friendly relations and cooperation between Italy and other countries. The ceremony took place at the 2024 celebration of Italian National Day. Her dedication to students and curriculum development highlights her expertise and influence in the field.

Below, Mazzucchelli shares the top reasons why studying Italian is a valuable endeavor.

1. How Learning a New Language Helps You Live a Longer, Healthier Life
Numerous studies show that there is a way to boost your brain power, improve your life and career opportunities, and keep you sharp as you age. The secret is not a new drug or supplement but a timeless tool that’s been around for centuries: learning a new language.

It’s no wonder that studying Italian in Florida offers a unique opportunity to not only learn the language, but also to immerse oneself in a culture renowned for promoting health and longevity. By delving into the Italian cuisine and lifestyle practices, individuals can gain valuable insights into fostering overall well-being and extending their lifespan. This understanding can incentivize people to pursue Italian studies in the vibrant setting of Florida.

2. Increase Employment Opportunities
Studying Italian opens doors to a world of opportunities, regardless of your chosen major. Italy’s influence spans across numerous industries, from business and technology to art, education and science, making proficiency in Italian an invaluable asset for aspiring professionals in various fields.

Also, Italy’s status as a world leader in culinary arts, interior design, fashion, graphic design and furniture design makes it a goldmine for students pursuing careers in these areas.

Florida also plays a crucial role in Italy’s economic ties with the United States, with Italian exports to the state reaching a staggering $3.5 billion in 2022. Italy is therefore Florida’s third major bilateral trade partner in the European Union, highlighting the strong business relations between the two regions.

Some of the most renowned Italian businesses and organizations also have a significant presence in the state, like Azimut-Benetti and the Ferretti Group, world-leader companies in luxury yachts, Beghelli, a leader in emergency lighting, and Pininfarina, a global icon of Italian design. By learning Italian in Florida, you’ll be positioning yourself to engage with Italian businesses and organizations, opening up professional opportunities.

3. Connect With a Thriving Community in Florida
The Sunshine State is home to a thriving Italian community, with over 2 million Italian Americans and a rapidly growing number of Italian residents. The Italian population in the state has increased by 30% in just the past four years.

With this substantial community and over 12,500 students learning Italian in Florida, from K-12 to university level, you will be part of a supportive network of learners. This vibrant community is ready to welcome and support you in your language-learning journey.

Moreover, Florida remains a sought-after destination for Italian tourists, welcoming 130,000 visitors from Italy in 2022 alone. These enduring cultural and economic ties position the state as an exceptional locale to engage with native Italian speakers. This presents a unique opportunity to gain valuable insights into their experiences and relish the many advantages of learning this exquisitely beautiful and rich language.

4. Immerse Yourself in Italy’s Great Art Scene
As a country that is home to over 60% of the entire world’s art treasures, Italy is a haven for those who appreciate beauty, creativity and cultural heritage. The Consulate General of Italy for the southeast jurisdiction and the recently inaugurated Italian Culture Institute in Coral Gables, Florida, are official branches of the Italian government dedicated to the promotion and appreciation of the countless masterpieces that have emerged from this incredible nation.

5. Prepare for an Amazing (Study) Abroad Experience
Once you’ve caught the Italian bug, it will be hard to resist the temptation to experience the country firsthand. According to the U.S. Department of State, in 2021-2022, 73% of American students who studied abroad went to Europe. Italy was the No. 1 destination, with over 30,000 American students choosing to earn college credits in the land of art, history and more. With ITA Airways flights connecting major airports in Florida to Rome, all you have to do is pick a date.

With a wide array of scholarships available, including merit-based and need-based, our Â鶹ӳ»­´«Ă˝ study abroad program in Italy will be a unique opportunity to participate in a global high-impact practice and an unforgettable experience.

The Italian studies program at Â鶹ӳ»­´«Ă˝ offers a flexible minor that can be easily combined with any major, allowing you to enhance your chosen field with the skill of Italian language proficiency. Thanks to ±«°äąó’s small classes, students receive an exceptional degree of personalized attention. Students with a native background in Italian or prior study in the language may be eligible to place out of the pre-requisite language courses and dive directly into advanced coursework. The program’s faculty will work closely with you to arrange a placement assessment and ensure that you’re positioned for success from day one.

Can you tell us about your Caribbean background and where you grew up?

I am Jamaican. My parents are from St. Thomas, Jamaica. I was born in Kingston but raised in Bath, St. Thomas, Jamaica. The house I grew up in was so unique. There was a spring around the corner, a river running behind it, and fruit trees, plants and flowers surrounding it.

What is your fondest childhood memory?

I was a huge daddy’s girl and loved anything that allowed me to spend time with my dad. Since his passing, all of my memories with him have become something that I cherish and feel blessed to have. He was a football (soccer) coach, so going to practices, cookouts at the river with the team, beach football days (“fi wi sinting”) and watching the fireworks in Kingston to bring in the New Year were all special activities that excited me as a little girl.

What makes your proud to be Jamaican?

I am proud to be Jamaican because of our rich culture, food, history and what makes Jamaica fantastic: the people. Our resilience, determination and positivity are unmatched. We are able to endure insurmountable challenges, yet we are among the happiest people in the world. We all seem to unconsciously take a note from the legendary Bob Marley’s playbook, “Every little thing, is gonna be all right.”

June is National Caribbean American Heritage Month. What does this mean to you?

The month is an opportunity to honor and learn about the shared history and similarities between Caribbean countries and the United States. Caribbean people have contributed in various ways helping with the development of the U.S. This shows that being an immigrant doesn’t limit you in what you can achieve, disqualify your contribution or your ability to be acknowledged for it. Hard-working individuals of the diaspora are given a moment to be recognized, appreciated and honored for their contribution to the development of the country they now live in.

How did you become interested in modeling?

Modeling is something that I have always been interested in and worked on as a hobby in some capacity. Growing up, I loved watching the reality television show America’s Next Top Model and would follow along as the girls learned how to walk the runway while Tyra Banks taught them how to “smize” — smile with just your eyes — and all her other amazing modeling secrets.

Despite having the interest, I was reserved and lacked the confidence to fully explore modeling in a professional setting. Once I became a student at Â鶹ӳ»­´«Ă˝, I joined the Â鶹ӳ»­´«Ă˝ Chapter of FACES Modeling Troupe Inc. — the largest and most dynamic modeling organization on the East Coast. I learned a lot about print, runway techniques, mechanics, fashion concepts and modeling, which helped to build my confidence. Through FACES, I performed in my first runway show, attended modeling conferences, and gained a network of brothers, sisters and friends.

After being crowned 2022 Miss Universe Jamaica, how does it feel to represent the island as the title winner?

It is and has been an honor and an amazing experience to be able to represent my island, my birthplace, my home — Jamaica. For that representation to be seen, appreciated and accepted by my people in such a positive way has been a heart-warming and quite overwhelming experience.

What was your experience like competing on an international stage at the 2023 Miss Universe pageant?

I was able to represent myself in a way that made me proud of my personal growth and development, while representing my country in a way that made Jamaicans around the globe proud. I was provided with a platform to showcase my passion for autism awareness and I used it to start conversations about children with disabilities and children on the autism spectrum. I also took full advantage of being in the same room with strong, smart and beautiful women from across the world. I learned about them, their countries and their cultures while sharing my own heritage. I found similarities where least expected and created beautiful friendships.

In what ways have you positively used your platform as Miss Universe Jamaica?

I have used my platform to raise awareness for children with disabilities, more specifically, children with autism. I am actively working with the Jamaican Autism Support Association and the Jamaican Counsel for Individuals with Disabilities, and I am Gender Ambassador with the Bureau of Gender Affairs. Also, in August, I will be hosting my second annual “Every Mikkle Mek a Muckle” school supply/clothing drive in my home community of Bath, St. Thomas.

Before competing in the Miss Universe Jamaica pageant, you’ve had a desire to help others through your health sciences studies. How has that passion grown?

My little cousin, KiKi, has cerebral palsy and is immobile and non-verbal. While growing up, Kiki had a physical therapist who provided services at our home. I saw firsthand how much the physical therapy sessions helped her. Since then, I’ve wanted to pursue a career in physical therapy to help others in the same way KiKi’s therapist helped her.

While enrolled at Â鶹ӳ»­´«Ă˝, I became more interested in psychology, especially after my youngest cousin was diagnosed with autism spectrum disorder. I wanted to learn more about autism and work with children on the spectrum. I began working as a registered behavioral technician and fell in love with the applied behavioral analytics (ABA) field. I now plan to complete my master’s degree in ABA to continue working with children on the spectrum and positively change as many lives as I can.

Many major Caribbean nations like the Bahamas and Jamaica were under direct U.S. political control, which made immigration into America easier. The success of the nation attracted many people from Caribbean regions to the country in the 19th century including talented craftsmen, poets, doctors, musicians, inventors and politicians. Alexander Hamilton — the first U.S. secretary of the Treasury and one of the Founding Fathers; world-famous baseball player Robert Clemente; and even “Queen of Salsa” music Celia Cruz, all left a mark on U.S. history as Caribbeans. Every June, the significant contributions of the Caribbean — past and present — are recognized for helping evolve American culture and the development of such a diverse nation.

Keep reading as advertising and public relations graduate Timanni Walker ’16 reflects on her Jamaican roots and the influence it has had on her college experience and journey as an entrepreneur.

Humble Beginnings

Born in St. Mary and raised in the countryside in St. Catherine, my mother was one of 14 children. She grew up farming, raising goats and pigs, and running a little store before she came to America at 14 years old in 1983. My father grew up in a family of four in Kingston. He grew up with three sisters and a housekeeper. His grandfather was mayor of Kingston and his father worked for Air Canada.

Coming to America

My parents came to America in 1983. They both landed in Miami and have resided in South Florida ever since. Most of my childhood I lived in Miramar, Florida, and I loved it. My teachers, my neighbors, the businesses I frequented were mostly Jamaicans.

My parents, two sisters and I were a close-knit family but we’re really just a smaller family within a larger family. Every week we were at some family member’s house. So much of my life was spent gathering at someone’s house to eat, going to pool parties, grilling, talking about nothing, having sleepovers, skating, sitting outside blasting reggae music, dancing and going to church.

Taking the Knight Step

My older sister went to Florida State University, and she was home every weekend. I didn’t want that experience. I wanted to prove that I could make it on my own.

My mom had encouraged me to visit at least one Florida college, so I reluctantly toured Â鶹ӳ»­´«Ă˝ and it was love at first sight. The campus was beautiful. I could picture myself here in a way that I couldn’t when I toured other colleges. I remember telling my mom, “I have to go here. This is the place for me.” So I applied to Â鶹ӳ»­´«Ă˝ immediately after touring the campus.

Finding my Home on Campus

±«°äąó’s was my home away from home. The organization gave me that sense of community I was accustomed to while living in Miramar, and it also introduced me to a whole new world. I didn’t know much about any other Caribbean islands besides Jamaica, so it was cool learning about the annual carnival festivals, soca music and more. It was only right that I also joined the (JAMSA) at Â鶹ӳ»­´«Ă˝ where I was a founding member and one of six women a part of the inaugural cabinet.

My Heritage Means Everything

Every day I wear an 18-inch gold chain with a circular gold pendant that outlines the island of Jamaica. So, when I say the island is close to my heart, I mean it — literally. If you meet me, you meet Jamaica; even with my business , a women’s suiting company. When I debuted the colors for my original suit collection it had to be green and gold like the colors on the Jamaican flag.

I’m grateful to come from an island filled with joyful, confident, resilient, prideful, resourceful, head-strong, funny and talented people. When I look at the contributions Jamaicans have made to society, the theme is clear: your circumstances don’t determine impact. People from humble beginnings can make a life bigger than ever imagined.

Advice: Embrace Who You Are

If you’re uncomfortable with your cultural identity, you’re probably too far from its history. Be a student about your heritage. For a long time, I carried this secret shame of not being “from Jamaica.” I didn’t feel like a true Jamaican. I began spending more time with my grandfather who taught me about influential figures like Marcus Garvey, a Jamaican political activist who established the Universal Negro Improvement Association that promised Black economic uplift and the liberation of Africa from European colonialism. The way African American’s viewed freedom and nationalism were shaped by Garvey, a Jamaican man.

The same is true about being born in America. I don’t have to be born on the island to share its history or shape its future. I could use my Jamaican heritage to shape my experience of Jamaica. I can use being American to shape the experience of other Jamaicans. It’s a privilege to be connected to something bigger than you. Don’t waste it.

In Pennsylvania, I learned about the Native American tribes of the region, about places like Independence Hall and Gettysburg that were significant in American history, and about individuals and groups important to the state, including William Penn, Phillis Wheatley, the Quakers, Benjamin Franklin and Richard Allen.

Additionally, I learned that the Commonwealth of Pennsylvania was home to the largest free Black community in the new nation, in part as a result of the passage of the Act for the Gradual Abolition of Slavery by the Pennsylvania General Assembly in March 1780. This act also provided for the emancipation of enslaved persons after holding residence in the Commonwealth for six months.

And while I also learned about some of the inequalities that placed Black Americans in Pennsylvania in second-class status, many of the circumstances known to Black people living in the South were not part of the everyday realities of Black people in Pennsylvania.

Juneteenth simply was not part of my K–12 educational experience.

A combination of the words “June” and “19th” — Juneteenth commemorates the announcement of emancipation of enslaved people in Texas on June 19, 1865, two and a half years after the Emancipation Proclamation was signed by President Abraham Lincoln. The Emancipation Proclamation is significant because it legally ended slavery in the United States. Many Black Americans have long celebrated Juneteenth as an unofficial Independence Day.

Juneteenth became an official federal holiday June 17, 2021. Numerous states have also made it an official holiday and some other states have provided it as a paid holiday for state employees. While celebrations occur in most states, we as a country have an opportunity to officially commemorate this important day in every state. As citizens in a democratic society, it is important for all of us to learn how each of us have moved through the history of this nation and celebrate our triumphs together.

These celebrations of freedom from enslavement include church services, parades, parties, festivals, speeches, dramatizations and music. These celebrations and gatherings offer opportunities to remember the trials and tribulations our ancestors endured as enslaved peoples, to learn more about the history of Black peoples in the United States, and to teach valuable lessons to others about the past and present experiences of the African diaspora in the United States. These celebrations and opportunities have facilitated ongoing community discussions regarding economic and educational development of the Black community, public dialogues on the lived experiences of Blacks, the development of African American museums and monuments, and ongoing research on the Black experience in the United States to include the development of research centers and institutes.

Juneteenth is also significant to the legal history of this country.

First, the Emancipation Proclamation was an executive order, a legal power held solely by a sitting president of the United States of America and upheld by the U.S. Supreme Court. As with a ruling from the U.S. Supreme Court or a bill passed into law by the U.S. Congress, an executive order becomes effective upon signature. This is one of the early lessons we learn in school about how laws are developed and implemented in this country.

An important fact often excluded from school curriculums is that the Emancipation Proclamation expressly granted freedom only to those enslaved people in the Confederate States, which included Texas. It did not bring relief to enslaved persons residing in border states that were loyal to the Union.

Second, the Emancipation Proclamation opened the doors to the 13th and 14th Amendments. The 13th Amendment abolished slavery, and the 14th Amendment defines and identifies citizenship and the rights associated with citizenship. The relationship between the Emancipation Proclamation and the 13th Amendment rests in the notion of freedom and the rights and responsibilities of freedom.

The executive order (1) declares freedom for enslaved persons, (2) supports such freedom through the federal government and its military entities, and (3) prevents the dissolution of such freedom, stating it “will do no act or acts to repress such persons, or any of them, in any efforts they may make for their actual freedom.”

The relationship between the executive order and the 14th Amendment is connected to the equal protection clause as well as a specific area affiliated with citizenship: serving in the military. President Lincoln declared that freed persons “will be received into the armed service of the United States…” Lincoln also makes one responsibility clear to freed people: “I hereby enjoin upon the people so declared to be free to abstain from all violence, unless in necessary self-defence…”.

The proclamation notes that freedom shall not be repressed. This is what I believe to be the primary significance of Juneteenth.

While President Lincoln clearly declares twice in this document that all persons held as slaves within any state or designated part of a state shall be free, two and a half years after the Emancipation Proclamation and two months after the surrender at Appomattox Court House, slavery remained unchanged in Texas.

The law alone did not change or eliminate slavery in the United States. In fact, the defining event of June 19, 1865, was the arrival of Union Major General Gordon Granger in Galveston and his subsequent orders directing federal troops to seize control of the state to ensure all enslaved people were freed.

While I was not afforded the opportunity to learn this part of our nation’s history as a public school student, knowledge of this historical moment in our country has enriched my experience as a citizen of this country and has reaffirmed the tremendous growth we have experienced as a nation.

These celebrations and opportunities led to a new federal holiday. Juneteenth became an official federal holiday June 17, 2021. Numerous states have also made it an official holiday and some other states have provided it as a paid holiday for state employees. While celebrations occur in most states, we as a country have an opportunity to officially commemorate this important day in every state. As citizens in a democratic society, it is important for all of us to learn how each of us have moved through the history of this nation and celebrate our triumphs together.

References
-Online

-Books
Anderson, J. (1988). The education of Blacks in the South, 1860-1945. Chapel Hill, NC: The University of North Carolina Press.

Taylor, C.A. (2002). Juneteenth: A celebration of freedom. Greensboro, NC: Open Hand Publishing.

-Articles
Jeffries, J.L. (2004). Juneteenth: Black Texans and the case for reparations. Negro Educational Review, 55, 2/3, 107-115.

Hume, J. & Arceneaux, N. (2008). Public memory, cultural legacy, and press coverage of the Juneteenth revival. Journalism History, 34(3), 155-162.

Blanck, E. (2019). Galveston on San Francisco Bay: Juneteenth in the Filmore district, 1945-2016. Western Historical Quarterly, 50(2), 85-112.

Theodorea Regina Berry is ±«°äąó’s vice provost and dean, College of Undergraduate Studies. In her role, she drives efforts to offer students in her college robust programs while supporting university-wide initiatives to advance undergraduate education, take learning beyond the classroom, and promote greater student success. Berry works closely with the university’s provost, fellow deans and leaders of academic units to create and sustain a learning environment that enables students to thrive academically, professionally and civically.

From reflecting on my own experience and asking other students, professionals and educators, here are 10 things I wish I knew before starting college.

1. It’s important to get involved.

I first came to Â鶹ӳ»­´«Ă˝ in the spring of 2016 after receiving my associate degree at Valencia College. As an Orlando native, I always knew about Â鶹ӳ»­´«Ă˝ but didn’t realize just how big the university is. I worried that since I was a junior upon arrival and didn’t live on campus, I wouldn’t be able to get involved in school without feeling like an outsider. Being a first-generation college student, I didn’t have a clue where to start. How was I supposed to find any friends if I couldn’t even find my classes?

Getting involved will be something that defines your college experience.

Luckily, the major I chose turned out to be a great fit for me. The classes I took in the allowed me to interact with my peers on a personal level and it only took a few weeks of stressing out over papers together to realize a lot of us were in the same situation and looking for ways to get involved. I joined the student ambassador program for my department and started getting to know and hang out with the people who were in my major. It’s amazing what a few events with free pizza can do to develop lifelong friendships.

Â鶹ӳ»­´«Ă˝ is full of incredible resources, but it’s up to you to find them. Whether it’s finding a yoga meetup, taking care of your mental health, joining a campus club, or attending a resume workshopĚýwith career services, getting involved will be something that defines your college experience.

2. Seek out scholarships and apply. No seriously, just apply.

Millions of dollars of scholarship money goes unclaimed each year, even as student loan debt has reached a collective $1.5 trillion in the United States. In other words, there’s no reason to not apply for free money. Even though Â鶹ӳ»­´«Ă˝ is a best-value university with [more than 60%] of students graduating debt-free, there are a multitude of scholarships available to students depending on your degree programs, academic record and future goals.

Millions of dollars of scholarship money goes unclaimed each year.

Spending my first two years at a state college saved me a lot of money on tuition, but so did the decision to live at home until graduation. To help with car and travel expenses to campus, I held a part-time job or paid internship during each semester. It was hard working throughout all four years of college, but it taught me how to balance multiple responsibilities and be aware of my financial decisions.

In that balance, I’ve found that grades really do matter if you want to curb college expenses. Financial aid has been available to me every semester, but doing well in my classes has increased the amount of additional grant money available to me. Even if you don’t think you qualify, it never hurts to fill out an application for Federal Student Aid. You can also fill out a general application and see your matched scholarships through .

3. Focus on your plan instead of worrying about how you compare to others.

When I graduated from high school, I never pictured myself getting a four-year degree. My plan was to get a vocational degree in theatre tech so I could string some lights up at one of the theme parks in Orlando. After realizing the Ěýwas a good fit for me, I ended up at Â鶹ӳ»­´«Ă˝ without any regret for the journey that got me here.

One the most important things about college is that you will interact with people from all walks of life —different cultures, abilities, races, nationalities, aspirations and socio-economic backgrounds. Remember that every person has their own path, including you. While it will be tempting to think about the internship or job offers someone in your class has already gotten or the schools they’ve been accepted to, the important thing to remember is that you are doing things the way they best fit your learning experience. The world won’t stop revolving if you aren’t elected president of a club, change your major or stay an extra semester.

What matters is being prepared for the future you choose to create.

4. Take advantage of tutoring, advising and office hours.

Sometimes the semester comes at you fast. It can be tough to ask for help, but you’re never alone in the asking. Everyone has that one subject or class that’s a struggle. For me, it was statistical methods. It took going to tutoring every day after my class had ended to sit down and attempt to piece together what I had just learned. Even though math was never my strong suit, with tutoring I ended up passing my statistical methods course with one of the highest class averages.

Everyone has that one subject or class that’s a struggle.

There are reasons Â鶹ӳ»­´«Ă˝ has resources such as Ěýthat help you with assignments ranging from introductory composition assignments to full-length dissertations. Even if you’re a pro at viewing your degree audit and figuring out what classes to sign up for, advisors are here to make sure you’re taking the steps that will most benefit you. If a professor invites you to tutoring or open office hours, consider stopping by. Not only can you gain assistance or advice, but you’ll build rapport with them that will be memorable for future help and recommendation letters.

5. Explore your city.

There’s hardly ever been a better time to be in Orlando as a college student. The city is one of the fastest-growing metropolitan areas in the United States and is quickly becoming a destination city beyond the lure of theme parks. One of my favorite weekend things to do in Central Florida is to spend a day out at Wekiva Island —a lively riverfront spot about 30 minutes west of campus where you can rent kayaks, canoes and paddleboards. The best part? It’s dog friendly.

If you’re looking for local fun, try visiting one of Florida’s natural springs. Buy discount Disney tickets at the Student Union, eat at the delicious and creative , or feel the infectious energy coming from a wall of purple smoke at an Orlando City soccer game. The city has a lot to offer and there’s something for just about every interest.

6. Surround yourself with people who reflect who you want to be and how you want to feel.

Even though there’s fun to be had, college still requires time management and work.

It’s easier to focus on your own goals if your friends are taking their goals seriously. I had a friend from high school that I really cared about, but as I made my way through each semester, I could feel a sense of bitterness growing in our friendship because I started to become more involved in extracurricular activities at Â鶹ӳ»­´«Ă˝. It was difficult to admit, but I knew things were changing for me, and my friend didn’t want to celebrate the things I was passionate about.

Sometimes it takes meeting new people to realize the ones you’ve kept around are no longer growing with you. You’ll want to hang out with people who encourage you to be your best self. Your friends won’t resent you if you have to say “no” to going out in order to study for an upcoming exam. Those who understand you will support you, and those who don’t aren’t really your friends.

7. Seek out advice from professionals in your field.

Finding a mentor can be highly beneficial to your professional development. If you’re unsure of what steps you should take after graduation, try asking your friends, family or professors to connect you with someone who is doing the kind of things you want to be doing. Someone who is new in their field can offer advice on how they got their start, which may give you ideas on where to begin, as well as be a contact within your network.

It’s never too early to get connected to the resources and people that will help your future.

Since starting at Â鶹ӳ»­´«Ă˝, I always had an interest in how the fields of writing and public policy work together. In the spring of my senior semester, I participated in the Ěýprogram that sent me to live and work in Florida’s capital. Besides the incredible professional experience the program gave me, I also made lifelong friends and mentors. It’s never too early to get connected to the resources and people that will help your future.

8. Maintain your grades at the beginning to create a safety net for yourself later on.

GPA may not always be the defining factor in one’s career, but there’s little debate that the ability to get good grades and perform well in school reflects a strong work ethic and drive to learn. It can also lead to scholarships providing more money for your expenses.

At the beginning of each semester, strategically plan your time management so you get ahead for the term. If the material becomes more difficult later on, you’ll have some room to breathe. One of the things I always make sure to do during the first week is scout all the freebies being handed out on campus and look for the student planner. Getting into the habit of writing in a planner has done wonders for my ability to actually remember when I have quizzes due. Webcourses is usually reliable, but I’ve found that keeping physical notes about when things are due helps your grade more than you might imagine.

9. Enroll in one class you never thought you would take.Ěý

If your program permits you the opportunity, you should take a course that challenges your beliefs or perspective. I’ll never forget the semester when I signed up for Ethics of Law. I needed to fill a requirement for my legal studies minor and ended up enrolled in a course on the death penalty. My professor was a defense attorney in Orlando and had incredible connections in the field. She brought in guest speakers that included a homicide detective and state prosecutor Jeff Ashton, who served on the Casey Anthony trial. I never imagined that simply enrolling in that course would introduce me to experts in the legal field, and an entire new way of looking at capital punishment.

Taking classes outside of your comfort zone will also make you think critically.

Taking classes outside of your comfort zone will also make you think critically, developing a valuable skill set for potential employers. Ask your advisors about interesting or new classes that would complement your curriculum. You may end up in a psychology course focusing on human-animal interaction or even a literature studies class on Harry Potter.

10. Find your interests and follow them.

If I had never chosen to pursue writing, you would probably have never read this.

When I first started at Â鶹ӳ»­´«Ă˝, I ran into a former middle school teacher of mine who was taking students on a tour. He asked me what I was majoring in, and I told him a little about the writing department. He looked at me with sympathy and said, “Good luck finding a job.” Little did he know, I never needed luck. College isn’t about being lucky. It’s about building upon the knowledge you learn every day to get a little closer to your goals.

Life is too short to not do the things that interest and inspire you.

One of the things that makes college such a unique, transformational experience is that there are so many ways to discover your goals and discover the world. Life is too short to not do the things that interest and inspire you. Start a club that plays Super Smash Brothers in front of the Chick-fil-a on campus. Take a Zumba class at the rec center. Skip a party to watch movies with your roommate. Take your roommate to a party. Get politically involved. Win a national championship. Take cooking classes. Jump in the Reflecting Pond. Prove that Pluto actually is a planet.

Whatever you choose, the experience is yours. And Â鶹ӳ»­´«Ă˝ is a great place to start.

Melissa Mitchum is a writing and rhetoric major and legal studies minor at Â鶹ӳ»­´«Ă˝, and works as an intern for Â鶹ӳ»­´«Ă˝ Downtown. When she’s not creating content for social media, she spends her time exploring Orlando with her French bulldog, Frank.

“It’s really hard,” I said as I unsuccessfully fought back tears.

Everyone tells you parenting is hard, but no one tells you just how hard. You hear about the “baby blues” but not that you might endure weeks before finally experiencing a day without any tears — yours, not the baby’s.

She gave me a look of understanding and then told me she didn’t feel like herself until six months after the birth of her own children.

OK, I thought. Six months. March 2020.

Ha.

Come March 2020 on top of my anxiety, depression and self-confidence issues, I was dealing with something that no one had experience with and could give me advice on: parenting an infant during a global pandemic.

Add into the mix that my husband — who I love with my entire being — and I were trying to figure out how to be around each other constantly. That presented its own set of challenges.

My professional life, which was now being done from home, included writing thousands of words daily about the impacts of COVID to the university’s students, employees and operations, publishing a magazine issue, and a university presidential search.

And I expected to navigate all of this with the perfectionist standards I’ve had my entire life.

The “shoulds” took over, as they often do.

I should be able to write award-worthy stories.

I should be able to whip up a variety of homemade solid foods for my son so his nutritional needs are met and he doesn’t become a picky eater.

I should be waking up at 5 a.m. every day to run at least a 5K.

I should be able to do all of this and more because, in my mind, parents always have — and many during more dire circumstances with far fewer resources than I have.

But I just couldn’t do all of it and none of my go-to coping mechanisms — exercise, adequate sleep, limiting caffeine — were working.

“I was tired of measuring the success of each day by if I merely survived it. I didn’t want to just survive my life. I wanted to appreciate it and live it.”

By July 2020, I decided I couldn’t live like this anymore. I was tired of measuring the success of each day by if I merely survived it. I didn’t want to just survive my life. I wanted to appreciate it and live it.

I think that feeling coupled with my devotion to the only podcast I listen to religiously, Armchair Expert — which advocates the benefits of therapy nearly every episode — motivated me to finally take some action. The hosts Dax and Monica made me feel seen and like I wasn’t alone in needing help; that seeking counseling isn’t a sign of weakness — a philosophy of which I think our society has a long way to go.

I had heard about ±«°äąó’s Employee Assistance Program (EAP), which offers six sessions of free therapy per topic, but in the past I had always shooed away the idea. I shouldn’t need that. I have no major trauma in my life to cope with. I just need to suck it up and get through this.

But one day I vowed, today is the day I call. In less than 30 minutes, I was matched with a counselor. I had never done counseling, so I had no clue what to expect.

In my first online session, I explained my anxieties — that even though rationally I knew I was a good mom, a good wife, a good coworker, it didn’t keep me from feeling like nothing I did professionally or at home was good enough. That I was so overwhelmed at times, I was missing out on the joy of my son and my husband. That I wanted to be me again.

My counselor asked me an important question that has continued to help me shape the way I reason with myself when I start to spiral:

If a friend was telling you these same things about herself, what would you say to her?

I realized I couldn’t extend myself the same compassion that I would give anyone who was in such distress. And I mourned that I subjected myself to such negative self-talk when I would never let a friend talk about herself that way. Why couldn’t I want that for myself? How many days of my life have I ruined doing this?

So that’s what I’ve been working on. I’ve since done 11 video sessions with my counselor. We message from week to week in between sessions, and it has been so helpful to just talk to someone.

There are days I am better at giving myself grace than others. I’ve learned the end goal isn’t to be happy. Life isn’t happy all the time, and all of your emotions, even the tough ones, are meant to be experienced. That means you’re living.

My husband and I have even done a couple of counseling sessions together since EAP covers family members too. We both love each other, and we both are confident in the strength of our relationship, but again it’s free; what do we have to lose? One of the strategies we’ve adopted from counseling is to set aside time during the week to check in with each other; to hash out anything that might be lingering, address needs that aren’t being met, or tell each other about the moments we truly appreciated one another during the week.

I plan to continue counseling. I know now that practicing self-compassion and self-care need to be included among what we demand of ourselves.

I resent that our society doesn’t normalize, prioritize or validate mental health like it does physical health. Maybe if it did, I would have sought counseling sooner.

Nevertheless, I am here now and I am thankful that Â鶹ӳ»­´«Ă˝ offers the resources that serve as a reminder that, as Albus Dumbledore said, “Happiness can be found even in the darkest of times, if one only remembers to turn on the light.”

Resources available to Â鶹ӳ»­´«Ă˝ students and employees

Â鶹ӳ»­´«Ă˝ offers its to all non-student employees. This program provides resources to help employees and their eligible family members — including spouses, dependent children, parents and parents-in-law — to address any personal challenges and/or concerns that may affect personal well-being and/or work performance. The EAP, administered by Health Advocate, provides confidential, short-term counseling at no cost to the employee.

Health Advocate toll-free number: 877-240-6863

Health Advocate website:Ěý

If you are a student looking for help, (CAPS) is ±«°äąó’s mental health resource for students. You can visit CAPS’ website forĚý.ĚýStudents can also schedule phone or virtual consultation with CAPS byĚýcalling 407-823-2811 or visitingĚý.

Student Care ServicesĚýcontinues to work remotely with anyone who needs additional academic or personal support during this time.

Jenna Marina Lee is a features writer for the Â鶹ӳ»­´«Ă˝ Marketing and Communications department. She has also worked for the university’s alumni and athletics departments.

Then on Feb. 14, 2018, I became part of the story. I was part of the news.

News trucks lined the streets for the next few months with their cameras and microphones armed to capture any tears, anger or statements from us — the “survivors.” Their invasive and triggering questions filled my classmates and I with fear and anxiety. I felt like I was in a fishbowl, and they wouldn’t stop tapping on the glass and staring, waiting for any reaction they could get out of me.

Every morning at 7 a.m., I stood outside of the familiar burgundy gates struggling to muster up the courage to walk back into the place that held those painful memories. This was made more difficult by the swarms of journalists standing outside of the gates asking “Did you know anyone who died?” “Where were you that day?” “How do you feel being back here?”

After dealing with that, my view of journalists was tainted. The way they treated us traumatized me all over again and made me lose any interest I had in being a journalist. But for the next two and a half years of my high school career, I stayed on the yearbook staff and made sure to treat everyone I talked to with empathy and respect.

We had to rethink the entire 2018 yearbook in a month. Thirty-seven of us were relocated to the newspaper room’s walk-in-closet-sized computer lab.

We chose our yearbook’s theme the year before, and it perfectly encaptured the rest of the year and what we stood for as a staff, as a school, and as a community. We called it “As One.” As one staff, we sat in that cramped room and produced a 452-page book that encompassed love. As one school, we came together to cope, heal and advocate for change.

We decided the shooting would not overtake our book. It was important to us to preserve the memories that came before that day, the normal parts of high school life: Homecoming. Football games. Band practice.

We’d have two Valentine’s Day spreads; One with the photos our photographers took that morning of candy and balloons, and one that discussed the tragic events of that day. We didn’t want any photos of tears in the yearbook, there were enough of those in the media.

At 15, my yearbook coverage shifted from covering pep rallies to writing obituaries.

We knew that it was up to us to memorialize 17 people we lost in our yearbook. We had 17 profiles that spoke about their lives, not their death. We spoke to their family, friends, classmates, and significant others, and made sure to do so with courtesy about what they were going through. We had two rules: get it right and respect our sources.

The following year, I became the profiles editor myself and kept that position until my senior year when I graduated during the COVID-19 pandemic. I was proud of my work on the yearbook staff, but I knew my time as a “student journalist” was over. Once I experienced life in the fishbowl, I didn’t want to be the one tapping the glass.

So I went to Â鶹ӳ»­´«Ă˝ to study advertising. But the journalism bug stayed a part of me. I joined a writing organization and a magazine staff, and I was enjoying them much more than my classes.

I loved being creative, being a part of a staff, writing and finding stories. The world of journalism felt safe to me, and I started realizing there was more than met the eye. I watched a friend of mine, a journalism student, and I could see myself doing everything she was doing.

So I gave it a chance.

I took my first journalism classes, Principles of Journalism and News Reporting with Senior Instructor Rick Brunson. He taught us the ways to be ethical as journalists. He taught that we as journalists can change the narrative for other journalists. We can be the good ones, the ones with empathy and respect. The ones that handle trauma with mindfulness.

And I fell in love with journalism all over again.

I now know that journalists have the power to be a positive force in the world and to create legacies. I knowĚý I will be aĚý journalist who values someone’s feelings over getting the story first. And I’ll spend my time in the world of journalism educating others on how to talk to victims of trauma and to be respectful in crisis situations.