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By Victoria Bourne, Katrina Dix and Kenya Godette

Life doesn’t come with a manual—but sometimes, a well-timed insight  can make all the difference. In this special feature story, we have gathered expert tips for living a smarter, healthier and more connected life, one small shift at a time. Whether it’s having better conversations across generations, protecting your digital footprint, creating art for better mental health (above) or recognizing that every lunch decision is a negotiation, �������� experts offer practical ways to improve your everyday.

Positive Communication for Better Relationships

Expert: Thomas J. Socha, Ph.D.
Director of Lifespan and Digital Communication Graduate Program, College of Arts and Letters

At its heart, positive communication is about being supportive, caring and nurturing rather than presenting, commanding or telling. The fundamental first step, whether it’s with your Generation Alpha child, millennial co-worker or boomer parent, is to listen.

People want to know they’ve been heard, to have their needs met and to feel validated. Active listening means paying close attention not just to what someone is saying but how they say it, watching for nonverbal cues and showing genuine interest by removing all other distractions.

Next, be inquisitive. Clarifying questions are the workhorse of any good conversation. Instead of asking your middle-school child, “How was your day?” try “Tell me what happened in school today?” Or ask something specific: “How did that math test go? I know you were nervous about it” — questions that reflect what you’ve learned through active listening.

Challenging conversations will arise, be it at home or the workplace. Conflicts are inevitable. Positive communication is about a shared connection and investment: How can we be with each other in this moment so that we can both benefit, learn and grow? Accentuate the positive, try to mitigate the negative in all your conversations and remember to use your messages to positively invest in others.

Hone Your Negotiating Skills

Expert: Aaron Arndt, Ph.D.
Chair of Thurmond School of Professional Sales and Negotiations, Strome College of Business

Many people don’t realize that negotiation is omnipresent in our lives. Anytime you’re discussing where to have lunch, advocating for your ideas at work or making plans with your spouse or family, that’s a negotiation.

There are five main types of negotiating styles, and to be the most effective, you should have all of them in your tool belt: competing, collaborating, compromising, accommodating and avoiding.

There are also two main types of negotiation – distributive, or zero sum, in which for one side to win the other must lose; and integrative, where everyone can win.

Preparation is critical to a successful negotiation. Think about your goals, your style and how you would react to someone else’s negotiating tactic. Maybe even more important is knowing when to walk away. It’s shocking how many people negotiate against themselves and end up with something worse than if they hadn’t negotiated at all.

The key thing to realize is that there is no “one size fits all” approach. Sometimes, it’s not even the style, but how you say things. You want to help people save face.

Ultimately, negotiation shouldn’t feel daunting or anxiety-inducing. Recognizing its role in everyday interactions can help people prepare, understand their and others’ styles and know when to walk away— and that can be empowering.

Read more about the five styles of negotiation online, odu.edu/monarch-magazine.

Lock Up Your Data

Expert: Sachin Shetty, Ph.D.
Executive Director of Center for Secure and Intelligent Critical Systems, Virginia Modeling, Analysis and Simulation Center

Rethink your reliance on passwords. Our passwords are the proxy for our identity, the way we prove who we say we are, but they’re vulnerable. Any password can be beaten, and that’s if you can remember it without a written list for someone to find.

Password managers are similarly vulnerable because with one password you get every other password. Try to use multi-factor authentication whenever possible. This requires not just something you know, like a password, but also something you have — your phone, or even a security key, like a USB or card.

Don’t broadcast your home Wi-Fi network name. Most hacking is a crime of convenience. Wi-Fi networks are easy to crack, but with the click of a checkbox, you can hide yours, and it’s unlikely anyone looking for an easy score would make the effort to find out.

Avoid paying with your checking account number or debit card number; use a credit card instead for the added security, even if you pay it back immediately.

Finally, some low-tech solutions: Communicate with friends and family about technology practices, especially children and older adults. If you’re strong with technology, check on family members who might not be as comfortable. If it’s out of your comfort zone, ask more savvy people you trust for their advice — and take it.

Guard Against Ticks

Expert: Holly Gaff, Ph.D.
Chair of Biological Sciences, College of Sciences

Summer brings outdoor fun — but also ticks. Whether you’re in the yard or on a trail, these tiny hitchhikers are out there. While they may seem like pests, ticks are a protein-packed food source for birds and other wildlife.

In Hampton Roads, lone star ticks, which are linked to Alpha-gal syndrome, a type of food allergy, are the most common. Warmer, wetter conditions have brought a spotted fever carrier called a Gulf Coast tick from the South, while an aggressive blacklegged tick, also known as a deer tick and a carrier of Lyme disease, has moved into central Virginia from the northern states.

Prevention is key. Ticks don’t fall from trees; they crawl up from the ground and dense vegetation. Stay in the center of cleared paths and create mulch barriers in yards bordering wetlands and wooded areas. Treat yourself with DEET or picaridin and spray shoes with insecticides like permethrin. Tucking long pants into socks and your shirt into your waistband then checking for ticks before they latch on can help.

When you get home, do a full-body check — preferably in the shower — paying close attention to warm, dark areas from your hairline to your toes.

Did you know?

Ticks are arachnids, which means they live in the same family as spiders and scorpions. Their lifespan is two to three years, and they require a blood meal at each stage of their development — larvae, nymph and adult — after they hatch from an egg.

Add These Foods to Improve Nutrition

Expert: Patrick B. Wilson, Ph.D., RDN
Co-Director of Kinesiology and Rehabilitation Ph.D. Program,  Macon & Joan Brock Virginia Health Sciences Ellmer College of Health Sciences at ��������

Nearly 40% of all U.S. adults are estimated to have prediabetes, a condition in which blood sugar levels are higher than normal but not yet diabetic. It’s likely only 20% of them are aware of it.

We’ve known for a long time that we have issues with diabetes and obesity, and we know what works to promote health: a diet that is mostly unprocessed or minimally processed.

So why aren’t people changing what they eat? Largely because their options aren’t changing. When people walk into a grocery store, most of what they’ll see is ultra-processed foods, and less-processed foods tend to be more expensive, more perishable or require skill to prepare.

Scientists are still trying to figure out exactly what it is about ultra-processed foods that make people eat more. If they have the resources, people can choose to add more unprocessed foods to their diet wherever possible and limit or eliminate liquid sources of sugar.

Look at the ingredients list; the more ingredients there are, the higher probability the food is ultra-processed. Food apps and websites can also help people review what they’re eating or find healthier alternatives.

There is no magic diet. Without change in the food environment, medical advances or both, it’s going to be hard to avoid issues like diabetes and prediabetes. But if people have the ability or the means to gravitate towards a diet with more unprocessed foods, they’ll be more likely to maintain some positive changes for their health.

Protect Brain Health and Independence

Expert: Hamid Ohkravi, MD
Medical Director of Memory Consultation Clinic, Glennan Center for Geriatrics and Gerontology, Macon & Joan Brock Virginia Health Sciences Eastern Virginia Medical School at ��������

From midlife onward, it’s easy to confuse normal, age-related memory lapses and early signs of more severe decline known as mild cognitive impairment (MCI). Symptoms like forgetting appointments and events, having trouble coming up with names and frequently losing eyeglasses or keys can look like normal aging, but the severity is different.

Geriatricians and neurologists diagnose MCI through memory tests and clinical interviews. Within five years, 60% of those with MCI develop dementia, which shows how important early detection is for slowing progression. Even those without impairment can take steps to understand their risk and maintain brain health — the younger, the better.

The biggest risk factor for dementia is simply age. The second biggest is genetics. A 2012 Finnish study, FINGER, identified

five key areas that show promise for lasting impact: cardiovascular health, social engagement, brain games, exercise and nutrition.

• Managing cardiovascular health is crucial since risks are cumulative. Unmanaged high blood pressure or diabetes, and especially smoking, significantly increases dementia risk.

• Staying socially active is also vital. Seemingly unrelated issues like hearing or vision loss can limit participation in favorite activities.

• Brain games, such as BrainHQ, can support the five major faculties: decision-making, spatial awareness, attention, language and memory.

• Gradual changes in exercise and nutrition are effective. Research suggests the MIND diet, which fuses Mediterranean and Dietary Approaches to Stop Hypertension (DASH) diets, can significantly help dementia prevention.

Even small changes can help people stay as independent as possible, as long as possible.

Did you know?

After age 60, the risk factor for dementia doubles every five years. By age 80, maybe 18% of people have dementia; by 85, 35%.

Find a Great Financial Advisor

Expert: Andrew Cohen
Master Lecturer, Strome College of Business

When choosing a financial advisor, begin by asking friends, family or trusted colleagues for referrals. Narrow your list to three or four candidates, and review their credentials — look for experience, a stable track record and whether they are a Certified Financial Planner. While newer advisors may bring fresh ideas, seasoned professionals often navigate market turbulence more effectively.

Set up in-person or virtual meetings with your shortlisted advisors to gauge their communication style, transparency and how comfortable you feel with them. Use the Financial Industry Regulatory Authority’s (FINRA) BrokerCheck to screen for disciplinary actions, complaints or regulatory issues.

Prepare thoughtful interview questions — tools like ChatGPT can help tailor them to your needs. After each meeting, reflect on how well the advisor understood your goals and presented their strategy.

Be wary of advisors who charge excessively high fees; if total annual investment costs exceed 1%, ask questions. Ensure fee structures are clearly explained upfront.

A great advisor takes time to understand your financial goals, risk tolerance and long-term plans. They offer customized strategies, not cookie-cutter advice, and guide you calmly through market volatility.

Like a skilled chess player, a top advisor plans ahead and communicates progress and adjustments clearly. Above all, trust is essential. They should prioritize your interests and uphold fiduciary standards. If you feel pressured or uneasy, consider it a red flag. 

Parenting in Uncertain Times

Expert: Christina Rodriguez, Ph.D.
Director of Clinical Training, College of Sciences

It’s important to address misinformation as soon as it arises, no matter how old your child is, and avoid repeated exposure. Keep an eye on how your child is reacting to the news and check in with them about how they’re feeling — then listen to what they have to say. As a parent, it’s key to validate their emotions and not to hesitate to share how you feel and how you’re coping with the situation. Be a role model for them. Have open, honest conversations that are appropriate for their age, and make sure they feel comfortable asking questions to clear up any confusion.

For younger children, you don’t need to go into too much detail, but offering reassurance about your efforts to keep them safe can help. Teenagers, on the other hand, are capable of understanding context and statistics better, so you can help them put things into perspective. Remind them while tough situations happen, there are still plenty of good people in the world. Encouraging them to take action and find ways to feel more in control can be empowering.

This is an excerpt from “Parenting in Uncertain Times: �������� Psychology Expert on Helping Children Cope” that ran on the University's News Center in March 2025.. 

Create Art to Clear the Mind

Expert: Mary Roberts, Ph.D.
Director of Counseling and Art Therapy, Macon & Joan Brock Virginia Health Sciences EVMS School of Health Professions at ��������

Making art helps us express thoughts and feelings that may be hard to put into words — and the process itself can be healing. It can also serve as a mindfulness practice, improving focus, reducing anxiety and elevating mood. When you’re fully absorbed in creating, you may enter a state of flow and feel most like yourself.

Just like committing to regular exercise, try setting up an art-making routine. Books like “The Creative Journal” by Lucia Capacchione offer helpful prompts, or you can simply explore color, shapes and patterns to ground yourself in the present moment.

Start with materials you enjoy — markers, crayons, pens, oil pastels or even Sharpies. Many of these are easy to find, and versatile tools like watercolor crayons offer both structure and a soothing, fluid experience when paired with water and a paintbrush.

If a blank page feels daunting, paint the page in a color, or collage something over it. You could also use unruled index cards to create in a more contained space. A visual journal is another great option.

Enrolling in art classes can help reinforce your practice, but even viewing art has benefits. Visiting museums or galleries can lift your mood and connect you to the creative world — even if you’re not making art yourself.

Did you know?

The Counseling and Art Therapy program at Macon & Joan Brock Virginia Health Sciences EVMS School of Health Professions at �������� dates to 1973. Graduating its first class in 1975, it has evolved from a certificate program to one that offers a Master of Science in Counseling and Art Therapy.