As the new semester begins, millions of college students across the country are trying hard to remember how best to write a paper or, more likely, how best to delay that paper.

    Procrastination is the thief of time and a lot of students suffer form it. They can spend whole days in the library doing nothing but staring into space, eating snacks, surfing the Internet, watching videos and looking at other students sitting around them, who, most likely are doing nothing either.

    Paralyzed (使失去活力) by their habit to procrastinate, they write micro blogs about their fears, asking their online friends if they sometimes have the same issue. But this does nothing to break the spell (魔咒).

    According to a recent report, 95 percent of us procrastinate at some point and 20 percent of the world's population are always procrastinating. The figures are disappointing. Procrastinators are less wealthy, less healthy and less happy than those who don't delay. Procrastinators like to find excuses to justify their behavior, but BBC columnist Rowan Pelling says they are all wrong.

    Many procrastinators tell themselves they are perfectionists who work best under pressure. Pelling says this is non sense, as work done at the last minute is more likely to have mistakes than work done on time. The behavior of procrastinators often makes them feel ashamed, inconveniences others and annoys loved ones.

    Pelling also points out that procrastination feels particularly delinquent（过失的） in a society that thinks of speedy action as admirable, and, at times, even as a moral good.

    Fortunately, social scientists have thrown their weight behind efforts to understand this behavioral mistake and offer strategies to control it. Piers Steel, a Canadian social scientist and author of The Procrastination Equation, believes human is “designed” to procrastinate. Nevertheless, he suggests a couple of good ways to get through the task at hand.

    When I came to Cincinnati as an au pair (家庭打工留学生), a lot of things there were different from what I knew. My host family lived in a huge house I could only describe as a "castle"．In Germany I had lived in a small apartment together with my mom. Soon I found out that the "castle" was actually rather small in our neighborhood.

    Everybody there was very friendly and polite. They greeted you when they were walking by at least 3 feet away from you. They must not have seen a German au pair before, for most people I met asked me all kinds of questions about Germany. I enjoyed answering their various strange questions. I made a lot of friends and I started to hang out with them.

    Of course, there were a number of new things, and it took me the whole year to find them all out. I never got homesick. Perhaps it was because I did not have too many negative experiences and felt loved and welcomed there.

    However, I had undergone some painful experience back in Germany. I was frustrated by the way people would run me over and not even say "Sorry." Taking up my studies at the TU-Dresden, I felt lonely. Everybody here seemed to be withdrawn(离群的) and I missed everything I had in Cincinnati. Germany was so "cold". I found it so much harder to make new friends. After six months I got a roommate and only two good friends. I also flew back to Cincinnati several times for long periods. I felt that without those visits I was not able to make it.

    Now I am over this German culture shock. It almost took me an entire year. I am still going back and forward between Dresden and Cincinnati four times a year.

    A warm drink of milk before bed has long been the best choice for those wanting a good night's sleep. But now a study has found it really does help people nod off—if it is milked from a cow at night.

    Researchers have discovered that “night milk” contains more melatonin (褪黑激素), which has been proven to help people feel sleepy and reduce anxiety.

    The study, by researchers from Seoul, South Korea, involved mice being fed with dried milk powder made from cows milked both during the day and at night.

    Those given night milk, which contained 10 times the amount of melatonin, were less active and less anxious than those fed with the milk collected during daytime, according to the study published in The Journal of Medicinal Food.

    Night milk quickened the start of sleep and caused the mice to sleep longer.

    While the effect of cows milk harvested at different time has not been tested on humans up to now, taking melatonin drugs has been suggested to those who are struggling to fall asleep at night.

    Previous studies have also indicated that milk can be excellent for helping sleep because of the calcium content, which helps people to relax.

    Milk is also sugar-free and additive-free with nutritionists recommending skimmed milk as the best choice before bed as it is the least fattening. The more fat you take in before bedtime, the greater burden you will put on your body at night.

    Today, I had the good fortune to join the students from East Silver Spring Elementary School in Maryland as they walked and biked to school in celebration of International Walk to School Day. I want to thank Principal Morrow and the entire ESS community for welcoming me so enthusiastically.

    Walk to School Day is a great opportunity for me to spend time with parents, kids, and teachers and to present our Safe Routes to School program and the First Lady Michelle Obama's Let's Move initiative（倡议）.

    As a father, grandfather and former schoolteacher, I know how important it is that we provide students with safe choice to get to school while promoting exercise and healthy lifestyles. That's why I've embraced the Safe Routes to School program so wholeheartedly since I became Secretary of Transportation.

    You know, we're looking at an increasingly sedentary（久坐的）generation of children. One out of every three kids in America is now overweight. And I admire the First Lady's effort to end this within a generation. Safe Routes to School is a natural partner for Let's Move. For more than 10 years, Safe Routes to School has been making it easier for students to walk and bike from home to school. And ESS, where I walked today, is one of the earliest schools to participate.

    We know this program has been enormously effective because of the steady increase in the number of kids walking or biking to school. And as we made our way down the street this morning I was reminded yet again of this program's extraordinary work.

    Look, walking and biking to school is good for students' health. It's good for the environment. And it's good for the entire community's quality of life.

Everybody wins when kids take Safe Routes to School.

    It's a big world out there, and there's not nearly enough time to see it all in a lifetime. Wherever you're going, the key to a great travelling experience is preparation and information. So whether you're heading off on a short package tour or planning a “round-the-world” adventure, it includes working out how much you have to spend, where you'll stay, who you'll travel with and any documents（证件）you'll need. We can help you so you can soon be on your way to that great trip.

A backpacker's survival guide

    Backpacking, it seems, has never been hotter. Young people everywhere are longing to experience backpacking and the adventure that is independent travel.

Tips for affordable overseas travel

    Looking forward to experiencing the fun and excitement of an overseas trip? Overseas travel doesn't have to be expensive. You'll still need to do some serious saving. But with some careful research, planning and budgeting, you can make it. Find out about budget travel, working holidays and discount travel cards to make travel affordable.

Getting around overseas

    Once you've reached your overseas destinations（目的地）, you can often choose a way of getting around to suit the sort of travel experience you want, your available time and your budget.

Staying safe overseas

    Looking after your health and well-being when you travel overseas is kind of a no-brainer. You can't travel if you get sick or injured and you certainly don't want your long-awaited trip ruined because of an avoidable illness or accident.

Planning your trip

    Any overseas travel needs some well-considered planning. These days you can do loads of research via the Internet. Our list of sites at the end of this article will help get you started. Once you get started, researching and planning your trip is almost as fun as actually taking it.

    My first week in the United States was a cultural shock. Everything felt new to me, including the style of conversation, the community I lived in and even the type of food people ate.

    In our community back home, people eat mutton and chicken. Pork and beef are also common among other communities, but eating beef is taken as an illegal act. Unlike Nepal, eating beef is common in the West where most of the people follow religions other than Hinduism.

    Food is just an example. When people move from one part of the world to another, they should adapt（适应）themselves to the new culture. For example, going to the bars or getting drunk is not acceptable in my community, but it is common in the US after a certain age.

    I was raised in a traditional Hindu family in Nepal. We have a conservative（保守的，谨慎的）opinion towards marriage. Arranged marriages（包办婚姻）are common in which families decide whether the two should get married. Free love marriages are not allowed and are seldom seen. Same-sex marriage is also considered impossible.

    To me, culture is a matter of habit. The culture is so deep-rooted in people's minds that most people are against changes. It is always easy for them to do what they have been doing throughout their life. It may be difficult for anyone to adapt to a new culture.

    However, with travel being an unavoidable thing for modern people, one always comes across different cultures. In such cases, one should be respectful and adaptive to the culture other people follow. The world is always a better place to live in when we have spaces for people of all cultures.