Question: What do hundreds of thousands of children worldwide have in common with Google employees, US military personnel, the Seattle Seahawks, and the Boston Red Sox?
Answer: They all practice mindfulness.
No matter which mindfulness program or app is guiding them—whether it’s Calm Classroom, Mind Yeti, MindUP, Mindful Schools, Quiet Time, Inner Kids, Kindness Curriculum, or one of the many other programs available—it is sure to stem from the Buddhist tradition of meditation.
In the late 1970s, Jon Kabat-Zinn, a biologist at the University of Massachusetts Medical School, realized that a non-religious form of meditation, which he dubbed “mindfulness,” might help patients deal with chronic pain.
His hunch was right. Since then, studies have shown that Kabat-Zinn’s Mindfulness-Based Stress Reduction Program—and its many offspring—reduces chronic pain, as well as lowering blood pressure, cholesterol, stress, anxiety, and depression. Mindfulness is even used to treat post-traumatic stress, rheumatic arthritis, eating disorders, immune disorders, insomnia, and irritable bowel syndrome.
So what is mindfulness?
Kabat-Zinn defined mindfulness as “the awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally, to the unfolding of experience moment by moment.” He saw it as a way to train the mind, which he thought of as being like a muscle: With exercise, it could get stronger.
The exercise he chose—and the core of most mindfulness programs—is concentrating on one’s own breath. That is, he taught people to select a quiet spot, sit still, close their eyes, and focus on their breathing. When their attention wandered, as it inevitably does, they learned to observe their thoughts, feelings, and sensations without judging them, then to gently bring their attention back to their breath and the present moment.
Kabat-Zinn also taught patients to perform a body scan, a second way to train their attention. They could lie quietly, concentrate on each tiny bit of their body in turn, and notice how each part feels, from their scalp to their toes.
What does mindfulness do?
Practicing these exercises develops:
- Attention. Because our minds have a tendency to roam, mindfulness asks us to concentrate on the here and now—the present, not the past or the future. It helps us to focus and switch our attention more easily when situations change.
- Awareness. With mindfulness we become aware of each one of our thoughts, emotions, and physical sensations and see it more calmly, clearly, and accurately.
- Acceptance. Mindfulness allows us to accept our thoughts, emotions, and physical sensations without judging them or reacting to them; it enables us to be neutral, open, curious.
Through the practice of mindfulness, we cultivate the ability to observe, recognize, and change ordinary patterns, to become more reflective, calm, empathic, and kind, and to achieve greater control of our actions.
Is mindfulness just for adults?
At first Kabat-Zinn and his followers prescribed mindfulness only for adults. But eventually people began to think that mindfulness could help children, too.
As they grow, their brains are learning how to regulate their attention, thoughts, and emotions; and researchers now theorize that mindfulness practice could help to shape children’s neural networks and support their emotional regulation and executive function, which develop rapidly in the preschool years.
Mindfulness targets self-regulation, and recent research has shown that the ability to self-regulate in childhood makes a huge difference. In fact, it predicts everything from kindergarten readiness to SAT scores to adult health, income, educational achievement, and criminal activity.
The research on children and mindfulness is promising but preliminary, meaning we need more studies to demonstrate what researchers already suspect: that mindfulness can boost children’s attention (which helps them to concentrate), working memory (which enables them to remember directions, among other things), and inhibitory control (which makes it easier for them to stay on task, follow rules, and have friends). It should come as no surprise that all of these skills are crucial for school success.
Some researchers even see signs that mindfulness could prevent aggressive and challenging behavior, beef up empathy and resilience, and reduce visits to the principal’s office and school suspensions as children begin to respond more mindfully to difficult situations.
Research in adults shows that practicing mindfulness actually changes the brain. Most notably, it thickens the brain regions responsible for learning and memory, strengthens those involved in self-control, and facilitates communication among different areas, making the brain more efficient.
It also shrinks the amygdala, a small almond-shaped structure deep within the brain that detects threats and triggers our freeze-fight-flight reaction. Although it’s supposed to alert us to danger, it can also hijack the brain and make us act before we have a chance to think. As MindUP puts it, “The amygdala is like a barking dog—he keeps us safe from external dangers but sometimes he barks for no real reason.”
Mindfulness works because of this two-pronged approach: It enhances conscious control at the same time that it dampens automatic reactions like fear and anger that can interfere with learning and rational thought.
And it is likely that the effect of mindfulness on the developing brain intensifies when it is introduced early. So far evidence indicates that children at high risk—including those experiencing poverty, trauma, or toxic stress—benefit the most.
How can kids learn mindfulness?
Children seem to enjoy mindfulness practice, and practice is just as important for children as it is for adults. Here are some basics to keep in mind:
- Make mindfulness a special time. It’s probably a good idea to move to the carpet or another space where everyone can lie down.
- Practice often—several times a week, every day, even several times a day. A few short practice periods spaced out over the day work better for learning than a single extended one.
- It’s best to be consistent, so select times you can stick to, for example, after recess, after lunch, before math.
- Keep the sessions short. One to two minutes is enough for younger children; five-year-olds can pay attention for about three minutes.
- Use props such as stuffed animals. Kids can lie down, put their stuffies on their bellies, and rock them to sleep with their breathing or pretend they’re boats bobbing up and down on the waves of their breath. They can also do a body scan lying down or standing up with the aid of a hula hoop and the teacher’s direction.
- Include mindfulness in ordinary activities like snack or lunch—for example, ask children to notice whether their food is hot or cold, hard or soft, bland or spicy.
- Incorporate movement such as yoga stretches.
- Metaphors are useful, too. Help children visualize their thoughts passing by like clouds in the sky or floats in a parade.
Bear in mind that despite the vast number of programs and apps available, most of those aimed at young children have not yet undergone rigorous scientific evaluation. There isn’t even consensus about how much training and practice teachers need!
It’s important for your program to be evidence based, so be sure to check out the research behind your choices. Don’t forget to note the age of the children the program is designed for.
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How can you recognize good research?
The most reliable research will include:
- Publication in a peer-reviewed journal.
- Detailed information about the program itself (number, length, and frequency of practice sessions, training of teacher, etc.).
- Use of multiple methods and informants to assess outcomes (such as grades, office referrals, suspensions, recognized tests of children’s skills, and outside observers).
- Random assignment of participating children to the training group or an active control group (which is preferable to a wait list control group).
- A large number of participating children and a description of them (their age, race or ethnicity, income level, disability).
- Corroboration by similar independent studies.
- Follow-up data.
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What about teachers?
If you’re thinking, “I could use some mindfulness myself,” you’re probably right! Teachers work under stressful conditions, and emotional regulation is especially important when you’re facing challenging behavior.
A study of the CARE program (Cultivating Awareness and Resilience in Educators), which teaches teachers mindfulness and social and emotional skills, found that it reduced stress, anxiety, depression, and burnout, while improving teachers’ empathy, relationships with their students, classroom management skills, and the learning environment.
Although there’s no consensus on the subject, having mindfulness training and your own practice will probably help you to teach mindfulness to your class.
Here are some programs to consider
Calm Classroom. A research-based program for preschool and kindergarten, Calm Classroom was developed by the non-profit Luster Learning Institute. It trains teachers, administrators, and support staff on site in schools and also offers individual educators online training that comes with a manual and a CD. You can try it out by clicking here.
Mindful Schools. Mindful Schools, which was designed for kindergarten to fifth graders, offers both a six-week basic online course and a more advanced online course under the guidance of experienced mindfulness teachers. Educators can also sign up for group instruction. Examples are provided on the website.
MindUP. Accredited by CASEL, the MindUP program grew out of the earlier Mindful Education and consists of 15 lessons for PreK to grade 8 students. It draws from neuroscience, positive psychology, mindful awareness, and social and emotional learning and offers whole-school or regional training for classroom teachers, a curriculum guide, and a digital option.
Mind Yeti. Developed by the Committee for Children, the non-profit organization that produced the Second Step social and emotional learning program, Mind Yeti is an animated web-based program for “children and their adults” created by educators, psychologists, researchers, and mindfulness experts under the guidance of University of British Columbia psychologists. You can try it out for free through Apple iTunes.
What do you think?
We’d love to hear about your experiences with mindfulness—either your own or your students’. Has it changed the ambience of your classroom?
Photo by Heather Locke, Fort Campbell Courier, FMWRC, U.S. Army 100820
“Hidden Figures”—the Oscar-nominated film about three Black women mathematicians working at NASA in 1961 (that is, before the Civil Rights Act of 1964)—contains plenty of examples of explicit bias and discrimination.
But it also has a splendid illustration of implicit bias, which is far more subtle.
Toward the end of the movie, Mrs. Michael, a White manager (played by Kirsten Dunst), semi-apologizes to Dorothy Vaughan, an African American woman in NASA’s computing pool (played by Octavia Spencer), by saying, “I didn’t mean you any harm.”
Vaughan’s response outs her supervisor’s unseen prejudice: “I know. And I’m sure you believe that.”
What exactly are implicit biases, and who has them?
According to Walter S. Gilliam, the Yale psychologist who’s been studying them for years, implicit biases are automatic, unconscious stereotypes that form as a result of our upbringing, daily experiences, and media exposure and drive the way we take in information, judge situations and people, and make decisions. All of us have them—they are natural and pervasive.
Despite the fact that they shape our expectations and behavior and influence us at least as much as our explicit biases, these biases are called “implicit” because most of the time we don’t even know they’re there—just like Mrs. Michael.
Is there implicit bias in schools and child care centers?
Gilliam’s interest in implicit biases dates from his discovery in 2005 that African American children—especially boys—were being suspended and expelled from state-funded prekindergarten classes at an alarming rate, much higher than White children and children in K-12 schools.
Why are Black boys at such high risk?
These statistics made Gilliam ask, why are Black boys suspended and expelled so often? From his 2005 study, he knew some of the risk factors:
- Children of color often live with more stressors than White children.
- They frequently attend poor-quality child care programs.
- Because of their difficult lives, their families probably need more child care than most families, and as a result their children’s daycare day is very long.
- Four-year-olds are more likely to be expelled than three-year-olds, perhaps because they’re bigger and teachers fear they’ll harm the other children.
- Teachers who are depressed or experiencing job stress are more apt to suspend and expel the children in their care.
But Gilliam also suspected that an implicit bias lay at the root of these findings, and he set up an experiment to find out.
Gilliam recruited 135 early childhood educators and told them he was studying how teachers detect challenging behavior, sometimes even before it appears. Then, using sophisticated eye-tracking equipment, he showed them a video of four preschoolers—an African American boy, an African American girl, a White boy, and a White girl.
The result? Even though the children were actors and the video contained no challenging behavior, the teachers spent more time watching the African American boy, who they said required the most attention. That is, they expected him to misbehave because of his race.
In the second part of the experiment, Gilliam asked the teachers to rate the behavior of a child in a written vignette. He manipulated the child’s race and sex by using different names—DeShawn or Jake; Latoya or Emily. The ratings suggested that both Black and White teachers had a stereotyped belief—that is, an implicit bias—that Black children are more liable to misbehave.
Some participants also received a description of the child’s family life, and their own race seemed to guide their reaction to it: If teacher and child were of the same race, the teacher could empathize with the child and the behavior seemed less severe. On the other hand, when they were of different races, the teacher considered the child’s behavior harder to deal with.
Researchers hypothesize that Black teachers are better able to understand Black children’s lives and culture and use that knowledge to respond to their needs.
What can we do about this?
Children with challenging behavior who are harshly disciplined and suspended and expelled from prekindergarten, preschools, and child care centers are missing out on a vital opportunity to prepare for—and succeed in—school. Luckily there is now some evidence that reducing our implicit biases and increasing our empathy can give them a much better start.
Of course this is easier if we have the support and guidance of early childhood mental health consultants, professional development, or crisis counselling, but too few teachers have access to such help.
So most of us are largely on our own. We have to hold ourselves accountable and rely on what we and our colleagues can do together. As Carol Brunson Day put it at the last NAEYC conference, “We must all work continuously to insure unintended consequences don’t come from our behavior.”
Here are some suggestions
- The key is to know yourself, and self-reflection is our number one tool. There is no shame in having biases—everyone has them—but before we can change them we have to admit that they exist. This takes courage, but if we stick with it and fight the urge to run away or hide, we will make progress. We could help one another by pointing out an action or a response that seems due to bias—or by observing a colleague who has a particularly easy relationship with an African American boy.
- How else can you discover your own implicit biases? Take the Implicit Bias Test.
- It’s extremely important to build strong relationships with all the children we teach and use every interaction to show how much we care about them and believe in their ability to succeed. Little things mean a lot, for example, saying their names correctly. Mispronouncing or changing a child’s name insults the child, the family, and their culture and can have a lasting effect on a child’s self-image and world view.
- Get to know the children’s families and learn about their lives and culture, paying special attention to those whose beliefs and experiences are different from yours. Head Start has shown us that family involvement and home-school collaboration improve children’s behavior at school. Home visits open doors, both literally and figuratively.
- Make a point of connecting with people who are different from you. This can be hard because many of our neighborhoods are segregated, so use your ingenuity. Invite guest speakers into your classroom, attend a service at an unfamiliar church, or follow the example of Justin Minkel, 2007 Arkansas Teacher of the Year, and arrange a meet-up for families in a park or playground.
All of this enables us to challenge our stereotypes. Arizona teacher Cheryl A. Redfield put it this way: “We tend to characterize a whole people group from a few encounters. We don’t challenge our conclusions. So rethink, reflect, and resolve not to succumb to the convenience of overgeneralization, especially when it comes to people. They can surprise you.”
Whenever they do surprise you, your horizons expand, your empathy and compassion grow, and your biases lose some of their power.
Over to you
Have you had any experience dealing with implicit biases, either your own or others’? How did you become aware of them, and did you have any success in changing them?
Photo by Jessica Lucia
A week after the terrorist attacks in Paris, we awoke to the news that all of Belgium was on high alert and Brussels was in lockdown, with subways, malls, public markets, and schools all closed and residents advised to stay home.
Although a recent poll revealed that 83 percent of Americans believe a terrorist attack on U.S. soil is likely in the near future, most of us living on this side of the Atlantic continued our usual activities, worrying more about Thanksgiving dinner and Christmas shopping than about terrorists.
But what about our children?
But what were our children thinking and feeling?
In families with a direct tie to Paris or Brussels, even the youngest children knew something was terribly wrong. They could feel it in the air.
It was in the tension in people’s faces and voices, in the way their parents were glued to the news, their attention scattered, their tempers short, their usual rules relaxed or more strictly enforced. It’s hard to keep a secret in this global village of ours, where news is constantly available and social media connect us all.
And children who have links to Europe may not be the only ones affected. If you’re listening to the news or even discussing the possibilities of a terrorist attack on U.S. soil while your children are present, your child may react.
Terrorist attacks, riots, shootings, hurricanes, earthquakes, and other disasters create a sense of helplessness in everyone, and children are particularly vulnerable because they depend on the adults around them to make them feel safe. Their ability to recover is intimately connected to their family’s sense of well-being and the ability of their families and teachers to comfort and reassure them.
How do we know when children are upset?
Some children react right away; others need weeks to show their fear, anger, and sadness. Some bounce back relatively quickly; others take a long time. Boys tend to recover more slowly and act more aggressively; girls express their feelings in words and ask more questions.
Certain children have a particularly hard time and need special attention:
- Children who are directly affected by the event or very close to it
- Children who are very sensitive
- Children already struggling with stress
- Children who’ve experienced previous losses
- Children who were barely coping before
- Children whose behavior was already out of control.
Children five years and under may cry, whine, throw tantrums, or fear strangers. They may want to stay home, cling to their parents and favorite objects, and dread new situations. They may eat or sleep badly and regress into behaviors they used when they were younger, like thumbsucking or having toilet accidents.
School-age children may also become aggressive, disruptive, angry, and irritable and have trouble paying attention. Or they may withdraw and feel depressed or anxious. Children who are surrounded by angry people looking for revenge may respond angrily to their peers.
In all of these cases, challenging behavior is often the result.
How can we help the children?
What can we do to help our children feel safe? And what can teachers do to help children and parents when any catastrophic event takes place?
You can certainly provide parents with information. They may not be aware of what’s developmentally appropriate for their child to know or how much he can understand. Although watching the news and talking to others may alleviate their own anxiety, they probably don’t realize the impact it has on their child. Gently help parents to understand the need to limit what they watch and talk about when their child is present.
Families also need to know how to recognize their child’s anxiety and what they can do to assuage it.
Jim Greenman tells us that children want to know three things:
- Will I be okay?
- Will you be okay?
- Will everyone I care about be okay?”
Remind parents that their primary job is to let their children know that they will take care of them and keep them safe. Parents are like the flight attendants on a turbulent flight. If they continue to walk calmly down the aisles, politely serving drinks and snacks, the passengers feel safe. Their relaxed demeanor communicates that the turbulence may be uncomfortable but it isn’t dangerous. When parents are calm and demonstrate coping skills, children feel more secure and may even imitate them. (Teachers should also keep this in mind.)
Talking about feelings
Children need a chance to ask questions and express their thoughts and feelings. But they will take their cue from the adults they trust. If we don’t speak, they will conclude that the events were too dangerous to touch. They may hide their feelings or think something is wrong with them for feeling as they do. They won’t have the courage to ask us questions or tell us how they feel.
If a child’s behavior at home has changed, suggest that parents find out what the child knows (or thinks he knows) and base their replies on what he says. (If a child is behaving differently at school or daycare, teachers should gently question him in the same way.) Diane E. Levin suggests, “Answer questions and clear up misconceptions, but don’t try to give children all the information available. . . . The best guide is to follow the child’s lead, giving small pieces of information at a time and seeing how the child responds before deciding what to say next.”
Parents (and teachers) need to listen calmly and without judging and validate the child’s feelings. Make it clear that it’s normal to feel upset or angry. Children don’t have to think their parent or teacher has all the answers, but they need to feel they’re understood, that their concerns are valued, and that the grownups in their lives will keep them safe.
Caring adults should emphasize children’s strengths and remind them of how they’ve coped with problems in the past. It’s also reassuring when adults show that they’re all right even if they feel sad or worried or angry. Children who see that their parents and teachers can handle the situation are more likely to handle it, too.
Here is an example of how one parent helped his six-year-old son deal with what happened in Paris.
Play as therapy
Play is one of the best ways for children to express what they feel and move toward recovery. It is normal and therapeutic for them to recreate the same scenes over and over—it helps them to gain control of the situation. They want to be big and strong; they want to be heroes who save the world; and sometimes they even want to be villains. Play is how they acquire this power.
Look and listen carefully so that you can support their efforts. Talk with them about what they’re doing and create opportunities for them to identify with the people who helped—firefighters, police, doctors, nurses, ambulance drivers and technicians.
Drawing and writing are also extremely effective ways for children to deal with their feelings. And you can help them to release tension by planning lots of physical activity and tactile play with sand, water, or play dough.
Routines and activities
When life feels insecure and unpredictable, children need routine. Consistency brings comfort and the sense that everyday things haven’t changed. Both teachers and parents can calm everyone’s nerves by slowing things down, playing quiet music, and speaking in a calm voice, but as soon as possible they should return to normal activities.
Some children will find it hard to make choices, but others will need choices to feel more in control. Some will need lots of hugs, hand holding, and chances to sit on your lap; others will find it hard to meet demands. Be sensitive to what each child needs and adjust activities accordingly.
When there is so much anger and pain, children need positive ways to express their feelings. Parents and teachers can remind them that there are many adults working to protect them and they can help by making cookies, writing letters, or drawing pictures for the rescue workers, the police—or the President or the Mayor. These activities direct negative energy constructively and offer a sense that one person can make a difference.
When you work together, children, families, and teachers all benefit, and a deep sense of community is likely to emerge.
What do you think?
Are the children around you showing signs that they’re upset by the Paris terrorist attacks and the lockdown in Brussels? How are you handling this situation? Have you talked with them, and what did you say? Have you talked with their parents? We’d like to hear about your experience.
These resources can help:
Chandra Ghosh Ippen, Alicia F. Lieberman, & Patricia Van Horn. After a crisis: Helping young children heal. National Child Traumatic Stress Network.
Diane E. Levin. When the world is a dangerous place. Educational Leadership.
Paul Myers. Tips to help children cope with disasters. Teaching Young Children.
National Child Traumatic Stress Network. Parent tips for helping preschool-age children after disasters.
NAEYC. Coping with violence. A list of resources.
Tragic events. The Fred Rogers Company.
I must admit that I find the NAEYC conference daunting: so many people, so many choices, so many lines.
This year Judy and I both made the trip. Our hotel was just a few blocks away from the conference center, and it didn’t take us long to figure out where to get breakfast and lunch without standing in line for hours.
Judy was amazed that although thousands of people attended—spread out in a variety of hotels and all converging at the conference center—we ran into almost every person we were hoping to see, in some cases more than once. We connected with friends and colleagues, old and new, while we were having coffee, while we were eating dinner, at our book signing in the exhibit hall, in workshops, in hallways, even in the bathroom. We felt like members of a gigantic family.
Nothing I Do Works
The conference kicked off for me at 8:30 on Wednesday morning with my pre-conference workshop, “Nothing I Do Works!”, designed to help educators understand both themselves and children with challenging behavior, build relationships, and prevent and respond to inappropriate behavior.
Although participants dribbled in slowly (those long coffee lines and a late night watching the election results didn’t help), by the time the technician figured out how to separate my speaker from the sound system in the room next door, almost every seat was taken.
Presenting to a large group always has its challenges, but this workshop went extremely well. Everyone seemed to be involved and interested, and there was a great deal of interaction among the participants. Clearly the people who showed up really wanted to be there (except perhaps for the person sitting right in front of me texting the entire time).
Despite the overwhelming number of options, Judy and I succeeded in choosing some terrific workshops. I had goose bumps for 90 minutes listening to Barbara Sorrels of the Institute for Childhood Education in Tulsa, OK, share her experiences working with children exposed to violence. We all need to think about how children’s behavior is often a reflection of the lives they live outside the classroom and how we can help them to feel safe and ready to learn.
I would also like to thank Dr. James Coplan, child psychiatrist and pediatric neurologist in Rosemont, PA, for his insights regarding children on the autism spectrum. Held in a very large but half-empty room, his session should have been filled to the rafters with folks who have kids with ASD in their groups or work with them in other settings. Coplan presented a wealth of clear and useful information that will help us to understand the needs and behaviors of children with autism and permit these children to participate more fully in classroom life.
The Culture Door
My conference experience ended with my presentation of “Opening the Culture Door” which examined the influence of culture—the child’s, the educator’s, and the school’s—on expectations and behavior.
Culture often holds the key to developing meaningful relationships: When we understand and appreciate the culture of the children and families we work with, they feel recognized and valued.
Once the workshop got started, it became a real opportunity for the participants to delve into their own culture and experience, which is crucial to understanding the culture of others. My job in facilitating these sessions is to create an environment where people feel comfortable enough to share their own stories. I think they did!
You can get the handout for “Nothing I Do Works!” here
You can get the handout for “Opening the Culture Door” here
If you have trouble with these links, you can email me at email@example.com
I hope you’ll join me for “Nothing I do works!” The importance of understanding, preventing, and responding effectively to challenging behavior,” which will help you to understand yourself and the child, build relationships, and prevent and manage inappropriate behavior (Wednesday, November 7, 8:30 to 11:30 a.m., Georgia World Congress Center, Room A412).
In “Opening the culture door: Creating a caring learning environment that respects and reflects the cultural values of all children,” we’ll examine the influence of culture—the child’s, the teacher’s, and the school’s—on behavior (Friday, November 9, 1:00 to 2:30 p.m., Georgia World Congress Center, Room A410).
Last but certainly not least, I’d love to meet you at Pearson Education’s “Meet the Author” event (Exhibit Hall booth #1320) on Thursday, November 8, 11:00 a.m. to noon.
We look forward to seeing you there!
As the authors of Challenging Behavior in Young Children, we’re always looking for new information on this subject that’s so near and dear to our hearts.
From her base in Nova Scotia, Barbara travels the world giving workshops and presentations, while Judy stays home in Montreal reading books and online materials—and both of us collect interesting and useful research, ideas, and opinions that we believe will interest you, too.
So we want to share some of our discoveries.
Most of the information we find is straightforward and reliable, some of it is controversial, and some is downright wrong. We’ll tell you what we think—but we also want to know what you think, what you disagree with, what you want to understand better, what you’d like to know more about. That is, we rely on you to help us.
If we don’t know the answers to your questions, we’ll try to find out, because something that makes you wonder probably makes others wonder as well, and the more that we know about children and their challenging behavior, the more likely we are to make a difference in their lives.
We’ll focus mainly on young children’s behavior, but we’ll also write about aggression and violence in older children and adults—such as the shooting in Aurora, CO—because what happens in early childhood has such a huge influence on what happens later.
Look for us in this spot… or sign up at the right to receive an email notice each time we post.