Author: Rushika Rodrigo

A Letter to the Version of Me Who Didn’t Make It

Dear You,

I think about you more often than I admit.
The you who tried, who hoped, who stayed up late bargaining with the future. The you who stood at crossroads and picked the path that quietly faded instead of exploding into light.

I want you to know this first: you were not weak!
You were tired. You were learning with bare hands and no map. I remember You carrying dreams bigger than your courage at the time and for that reason, I am proud of you and I should remind you more often than I do that what happened to you, the silence of your hard-work and the storm that never ended that time was never your fault and you were never a failure. You made me the version I am today!

I remember how badly you wanted things to work out your way. How you believed that effort alone should be enough. That every setback felt personal, like proof that you were somehow lacking. I wish I could sit beside you in those moments and tell you what I know now: not everything that doesn’t happen or isn’t going to happen is a loss. Some things simply clear the road and teach you things that no school, no teacher can.

I know You didn’t make it there… but you made Me.
Your disappointments taught me discernment. Your heartbreak taught me boundaries. Your false starts taught me patience. The life I’m living stands on lessons you paid for in full.

I’m sorry you never got to see how strong we became.
Sorry you left thinking you were behind, when really you were laying foundations. Sorry you measured yourself by timelines and self-obsessed people that were never meant for standing next to you.

I want you to remember this.

You were never forgotten.
Your energy was never wasted.
You and your little self were never wrong to hope.

You were necessary!

For I carry you with me, not as regret, but as proof. Proof that I survived what you couldn’t. Proof that growth sometimes looks like letting go. Proof that endings are not the opposite of success; they’re often the doorway to it.

You rest now because I’ve got it from here.
And I promise, I’m living in a way that honors everything you tried to be.

With gratitude,
Me.

Haikus: Dark Mode Collection

Ocean (a day in St Kilda):

Light skies hide behind

dark filters and blue-hued paint.

Three hearts glow orange.

City:

A lone chair

in a car park in a big city

where big buildings rose.

6/12/25:

A ceiling moth watched

yeast rise dark brown and macaroons melt

to the sunset.

Blue Pt.1:

Blue painted me 

as I drove into night blue skies

and neon blue streets.

Blue Pt.2:

We drove miles into

a blue-lit ghost town, where nights

turned to blue sunrise.

7/12/25:

Fog creeps between blinds

engulfing everything in a blur

but the light.

5/12/25:

Alice escaped the room

where people watched her grow.

She found Wonderland.

Cold:

‘Did dinosaurs feel cold

when death creeped on them’

I wondered one cold noon.

Take Me Back:

Could time take me back

like new waves at shore

that wash back to sea, back home.

by Helani Munidasa

Check out her Substack to explore more of her Haikus and other pieces.

ReViveX: When IIT Students Turn Technology into a Path to Better Health

Today, fatigue, stress, and lifestyle-related health issues are becoming the norm but to challenge the issue, a group of IIT students has stepped forward with a refreshing idea: ReViveX, a smart health and vitality-focused solution designed to help people regain balance in their daily lives.

Developed as part of an academic innovation project, ReViveX is rooted in a simple but powerful idea: technology should quietly support human well-being, not complicate it.

What is ReViveX?

ReViveX is a concept-driven digital health solution that focuses on enhancing vitality through smarter lifestyle awareness. Rather than acting as another overwhelming fitness app, the project emphasizes sustainable habits, energy management, and mindful health tracking.

The system is designed to assist users in understanding their daily routines, physical activity patterns, and wellness indicators, encouraging gradual improvements instead of extreme changes. This approach makes ReViveX accessible not only to fitness enthusiasts but also to individuals who are just beginning their health journey.

Why ReViveX Stands Out

What makes ReViveX particularly interesting is its human-centered design philosophy. The project avoids the “one-size-fits-all” mindset and instead promotes adaptability based on individual needs and lifestyles.

Key highlights of the project include:

  • A focus on daily vitality rather than short-term fitness goals
  • Integration of technology with wellness and behavioral awareness
  • A design that encourages long-term habit building
  • Alignment with Sustainable Development Goals (SDGs) related to health and well-being

By combining technical thinking with real-world health challenges, the students have created a solution that feels both practical and forward-looking.

Learning Beyond the Classroom

ReViveX is more than just a project submission; it reflects how young innovators are beginning to approach health technology with empathy and responsibility. Through this work, the students demonstrate the importance of interdisciplinary thinking, blending computer science, sustainability, and wellness into one cohesive idea.

As conversations around preventive health and mindful living continue to grow, student-led innovations like ReViveX remind the world that meaningful change often begins with simple ideas because ReViveX stands as a promising example of how technology, when guided by purpose, can quietly empower healthier lives.

Credits:

This project, ReViveX , was developed by a group of IIT students as part of their academic coursework. All conceptualization, design thinking, and development efforts belong to the student team, and this article serves solely as a knowledge-sharing and publication piece to highlight their work.

Losing Weight When Your Body Is Tired: A Gentle Guide for Adults

For many people in their twenties and thirties, weight gain doesn’t come from overeating alone. It builds quietly, through years of demanding physical labour, skipped meals followed by heavy dinners, sugary soft drinks to push through exhaustion, old injuries that never fully healed, and the unspoken belief that “I’ll worry about my health later.”

Then one day, something happens.
A doctor’s warning. A frightening test result. A moment that makes you pause and realise that your body has been carrying far more than it should.

That’s usually where the real journey begins.

Why Hunger Feels Constant and Why it’s not Your Fault

When someone carries significant excess weight, hunger is often hormonal and metabolic, not a lack of willpower. Years of high sugar intake, especially from soft drinks, train the body to expect quick energy. Refined carbohydrates, white rice eaten in large portions, bakery items, and processed snacks spike blood sugar rapidly and cause it to crash just as fast.

That crash feels like:

  • Sudden hunger
  • Irritability
  • Fatigue
  • Cravings for more sugar

When movement becomes limited due to work or even knee pain, back injuries, or joint damage, the cycle intensifies. The body burns fewer calories, but hunger signals remain loud.

The solution is not eating less, but eating smarter foods that stay with you longer.

Choosing Snacks that Calm Hunger (Low Sodium and easy to eat)

While snacks like fresh fruits, plain curd, and boiled eggs are undeniably healthy and effective for weight loss, they often feel repetitive and uninspiring. When people think about dieting and imagine eating the same few foods every day for weeks or even months, the motivation quickly fades. The diet may be healthy, but the excitement disappears.

The truth is, sustainability matters more than perfection. A diet only works if you can enjoy it long enough to see results.

That’s where creativity comes in.

Below are a selection of simple yet interesting recipes made using the same healthy ingredients but prepared in ways that feel comforting, flavourful, and enjoyable. These recipes are designed to help you stay consistent not just for a few weeks, but potentially for months or even years, without feeling deprived.

Easy, Interesting & Joint-Friendly Recipes for Healthy Weight Loss

1. Creamy Papaya – Curd Breakfast Bowl: Sweet without sugar, filling without heaviness.

You’ll need

  • Ripe papaya (1 cup, diced)
  • Plain low-fat curd (½ cup)
  • A pinch of cinnamon

How to make

Mix everything gently. Chill for 10 minutes if you like it cold.

This tastes like dessert, stabilises blood sugar, and helps curb soda cravings early in the day.

2. Soft Egg & Pumpkin Mash: Comfort food energy with almost no sodium.

You’ll need

  • Pumpkin (1 cup, boiled until very soft)
  • Eggs (2)
  • Black pepper (tiny pinch)
  • Lime juice (optional)

How to make

Mash the pumpkin while warm. Soft-boil the eggs, chop, and fold into the mash. Add pepper and a squeeze of lime.

This feels like a hearty village meal but keeps you full for hours.

3. Savoury Oats with Sri Lankan Flavours: Replaces white rice without feeling “foreign.”

You’ll need

  • Oats (½ cup)
  • Water or low-fat milk
  • Onion (a few slices)
  • Carrot or pumpkin (grated)
  • Turmeric (pinch)

How to make

Cook oats until very soft. Stir in vegetables and turmeric. Simmer until creamy.

This has familiar flavours, zero sauces, very joint-friendly texture.

4. Gotukola & Curd Comfort Blend: Cooling, healing, and extremely filling.

You’ll need

  • Gotukola (finely chopped)
  • Plain curd (½–¾ cup)
  • Lime juice

How to make

Mix everything gently. Let it rest 5 minutes before eating.

This traditional medicine meets modern weight control.

5. Banana-Cinnamon Smooth Comfort Drink: Kills soda cravings instantly.

You’ll need

  • Small ripe banana
  • Plain curd or low-fat milk
  • Cinnamon

How to make

Blend until smooth. Drink slowly.

This is naturally sweet with no crash nor guilt.

6. Soft Vegetable & Egg Soup (No Stock Cubes): Warm, satisfying, and low blood-pressure friendly.

You’ll need

  • Pumpkin, carrot, beans (chopped small)
  • Water
  • Egg (1)
  • Pepper

How to make

Boil vegetables until very soft. Crack egg into soup and stir gently. Add pepper.

7. Pineapple & Curd Afternoon Bowl: Controls evening snacking.

You’ll need

  • Pineapple (small cubes)
  • Plain curd

How to make

Mix and chill slightly.

8. Warm Oats & Papaya Evening Bowl: Calms hunger before dinner.

You’ll need

  • Cooked oats
  • Papaya (soft cubes)
  • Cinnamon

How to make

Mix oats and papaya while warm. Sprinkle cinnamon.

Kerala’s Shocking Truth: Super Educated yet Super Unemployed

Kerala has India’s highest literacy at 96.2%, surpassing or rather beating the national average for literacy rates. Malayalis chase degrees, dream big, and vote left for welfare. Yet, over 25% of educated rural youth and 20% urban grads sit jobless, turning the situation into a paradox of pride and pain.

The Wrong Kind of Smarts

Due to big government spends, Kerala’s schools reach everyone. But Malayalis focus stays on conventional degrees in arts and science for “white-collar” government jobs and with thousands applying for the same public sector spot, job opportunities get drastically unavailable, leading the same thousands of young to settle for lower-paying jobs like peons or janitors. Malayalis strong preference for salaried jobs rather than entrepreneurship is rooted in another kind of reality which really uncovers the effects of having an unhealthy education system as well as a political climate. On one hand, Malayalis who are not self-taught yet excessively drown in unnecessary conventional studies do not possess the kinds of skills that match self-employment. Their educated grads twiddle thumbs while factories beg for workers.​

Educated Unemployment

This educated unemployment has become a serious test of Kerala’s development. As a result of constantly struggling to create enough suitable jobs, a large numbers of Malayalis migrated abroad, especially to Gulf countries, in search of better employment opportunities. Over time, the “Gulf Malayali” became a familiar figure in Kerala’s social and cultural life and was often viewed as financially stable and highly desirable.

The theatrical release movie poster for the 2015 Malayalam film ‘Pathemari’, that depicts the socio-economic struggles of the Gulf Malayali. Image credits: The Kerala Paradox: From High Literacy to High Educated Unemployment

The Kerala- Gulf diaspora, numbering over two million people, has played a major role in the state’s economy. In 2019 alone, remittances from abroad brought in nearly $14–15 billion, boosting household income, consumption, and savings, and contributing significantly to economic growth. However, this migration also created a shortage of local workers in low-skilled sectors such as construction and coconut harvesting. These jobs are now largely filled by migrant workers from North-Eastern Indian states. This balance between skilled emigration and migrant labour inflow has become a key feature of Kerala’s economic development. But in the wake of oil crashes, visa cuts, and COVID slashing over 300,000 jobs since 2013, the Malayali’s diaspora’s dream has been fading. Then unemployment started hitting 26.5% as of May 2020 and now returning grads face empty promises with no high-skill gigs waiting.

Despite these rates, a gender gap in literacy seemingly continues to persist across India. Men consistently show higher literacy levels than women, reflecting long-standing social and economic inequalities in access to education. In states like Kerala, this gap is much smaller due to strong investments in education, but women still fall just behind men. In contrast, states with lower literacy levels show much wider differences, with far fewer women able to access basic education. This highlights that while progress has been made, achieving true gender equality in education remains an ongoing challenge. This in fact underlines the need for continued policy focus on gender equality in education.

Sources:

  • Mathrubhumi News, 2019.
  • The Kerala Paradox: From High Literacy to High Educated Unemployment
  • At 96.2%, Kerala tops literacy rate chart; Andhra Pradesh worst performer at 66.4%

DARKNESS

You were able to surrender me
Under the coldness that I loathed
Chilling every pore of mine.You let me go blind nervously,
Abandoning me
Inside you
When I was a child.But now,
I embrace that iciness,
I get myself enveloped cozily
In that same frostiness
Trying to find solutions
Seeking through you
For the darkest days
Denser than you
Without letting me go blind
To heal my tormenting self.

Poem by Prabashi Munipura.

If this poem resonated with you, take a moment to sit with it or share it with someone who might understand because growing up and learning to embrace emotional coldness is a quiet yet powerful sign of resilience and it should never go unnoticed.

සෑ ගිරිය___

සෑ ගිරිය ලස්සනට
එකම එක දවසකදි
මං දුටු වා
එදා ඒ පොසොන් සඳ
විතරමයි කළ එළිය
කල එළිය……..

වෙන මොනව කියන්නද
තෙරුවන් සරණයි
ලං. වි. ම. ට
වැඩ වරා සිටි හෙයින්
එදවසට………..

ආගම නෑ ඒ දවසට
මට බාධා කළේ
සොබා දහම බුදුවෙනු රඟ
දුටුමි අහස් තලේ
තෘෂ්ණාවෙන් බැබලි බැබලි
නොයිද ගිමන් හලේ
ආයේ එහෙම කවදානම්
දකිම් මිහින්තලේ…….

ගාමිණී රුබේරු.

Which European Country has the Best Education System?

Europe boasts strong schools, but one country stands out. Recent studies rank Estonia as number one for education quality and access. It scores a whopping 91.86 out of 100 which is way ahead of others. Curious why? Let’s dive into the details, from top test scores to smart daily routines.

Why Estonia Leads the Pack

Estonia shines in the Programme for International Student Assessment (PISA), run by the OECD. This tests 15-year-olds in math, reading, and science.

  • Top PISA marks: Estonia leads Europe with 509.95 in math, 511 in reading, and 525.81 in science.

  • Long school time: Kids average 13.55 years in education, plenty of time to build skills.

  • Smart spending: Government puts 14.35% of its budget into schools, fueling quality classes and tools.

  • Daily rhythm: School starts at 8 a.m., ends at 3 p.m. Lessons last 45 minutes with 10-minute breaks keeping young minds fresh, not fried.

This mix creates sharp thinkers ready for real-world challenges.

Close Rivals: Top 5 Breakdown

Estonia isn’t alone at the top. Here’s how the next best stack up:

RankCountryScore (Quality/Access)Key StrengthsSchool Day Notes
1Estonia91.861 in Math/Science PISA8am-3pm, short lessons + breaks
2Switzerland84.922 Math PISA8:30am-3:30pm, long lunch, Wed off
3Ireland84.781 reading PISA5h40m primary day incl. breaks
4United Kingdom81.90Strong science PISA8:30am-3pm, 45-min lunch
5Finland81.55#2 science PISAShort 5-hour days, 8am-2pm

The UK hits 4th with solid science scores and 13.41 years average schooling, but spends less (10.56%) whereas Finland keeps days short for balance.

What gives Estonia its sharp edge in education?

It’s all about smart choices, not just more hours. The country pours serious money into schools which is 14.35% of the national budget, ensuring modern classrooms, trained teachers, and cutting-edge tools like digital learning platforms that make lessons interactive and fun.

School days strike a perfect balance: starting fresh at 8 a.m. and wrapping by 3 p.m., with 45-minute classes broken by quick 10 -minute rests, something Sri Lankan school system lacks severely. This prevents burnout, letting kids absorb more without exhaustion, leading to those sky-high PISA scores (top in math and science across Europe).

Credits:

Break Free from Phone Addiction: Spot It, Stop It, Transform Your Mind

Shocking Stat: Phones Triple Suicide Risk in Teens : Adolescents spending 5+ hours daily on phones face a 71% higher risk of suicide factors than those using just 1 hour, per a major study.

Phone addiction sneaks up on everyone very quietly. You grab your phone for a quick check, and hours vanish in endless scrolls through social media, videos or even games. This habit doesn’t just steal time; it harms focus, sleep, relationships, and mental health. Good news: you can spot it early and make real changes for a clearer mind.

Key Signs You’re Addicted to Your Phone

Look for these common red flags. If three or more describe your daily routine, addiction likely has a hold on you.

  • Endless checking:  Your hand reaches for the phone every 5-10 minutes, even during meals, drives, or late-night hours, driven by the ping of notifications.

  • Can’t focus:  Simple tasks like reading a page, working on a report, or having a deep conversation become impossible as your thoughts wander back to the screen.

  • Anxiety without it: Being phone-free for an hour triggers restlessness, irritability, sweating, or panic, like a mild panic attack without your digital fix.

  • Neglect real life: Housework piles up, workouts get skipped, and friends go ignored while you lose yourself in feeds, reels, or chats that feel urgent but aren’t.

  • Sleep issues: Blue light suppresses melatonin, keeping you wired; you doomscroll in bed, turning 10 minutes into 2 a.m.

  • FOMO hits hard: Fear of missing out forces constant refreshing of apps, chasing likes, stories, or updates that rarely deliver real joy.

  • Body signals ignored: Sore neck from “text posture,” dry eyes from glare, headaches, or “phantom buzzes” where you swear it vibrated but it didn’t.

These patterns aligns with other substance addictions as it happens in Cocaine or Meth abuse, in phone addiction as well, your brain rewires itself’s reward system for dopamine hits.

Step-by-Step Mental Transformation

Quitting isn’t just willpower; it’s rewiring habits for lasting freedom. Follow this plan and track your progress in a notebook.

Week 1: Audit and Detox

Install your phone’s screen-time tracker (like Apple’s or Android’s) to reveal shocking daily hours. Go cold turkey on non-essentials: delete addictive apps temporarily, enable grayscale mode (makes colors dull and less tempting), ban phones from bedrooms and meals. Start “phone-free zones” and replace urges with a 10-minute walk outside, fresh air resets your mind fast.

Week 2: Replace the Habit

Fill voids with real joys. Dopamine from likes fades quick; chase natural highs instead.

  • Hit the gym, jog, or dance, endorphins flood better than any notification.
  • Replace texting with voice calls or in-person meetups; real voices build deeper bonds.
  • Dive into hobbies like drawing, cooking, or playing an instrument, hands-on joy crowds out scrolling.

Week 3: Build Mindfulness

Practice 10-minute daily meditation (apps like Headspace, but set a timer). When the urge hits, pause and label it: “This is just a craving,it’s temporary.” Practice deep breathing: inhale for 4 counts, hold 4, exhale 4. Over time, urges weaken as you regain control of your attention span. Gain power to notice urges without acting and say, “I feel the pull, but I choose focus.”

Ongoing: Redefine Success

Measure wins weekly: note improved sleep quality, laser focus at work, or laughter-filled hangouts. Join accountability groups (online forums or friends) for no-phone dinners. Redefine success by hours offline, not likes earned.

For stubborn cases, cognitive behavioral therapy (CBT) helps reframe your thoughts, many see 80% reduction in use after sessions. Real people transform and your brain’s plasticity means change sticks fast with consistency.

Ready to reclaim your life? Pick your top sign and first step today. What’s it going to be?

Sources:

  • Addiction to Smartphones in the United States in 2023, by Generation by Federica L.

Anchor

Storm clouds gathered on every front,
Waging a war on every name,
Claiming blood before life stood a chance,
Carving defeat in its sheath.

Betrayals loomed in every horizon,
Spitting hail in every direction,
That life stretched on empty air –
Broken promises and tears.

Amidst them all- a name clanged,
Across the seven seas,
Whispering of prayers unheard,
And new beginning undreamt of.

Anchored I became by your tug,
Pulling my wayward soul hither,
Every day turning into a dawn I dared,
Seeking a home in you.

3 years passed by and we stand tall,
Defying the world that burnt us,
Carving a solace in you –
That I dare call my own?

Broken hopes turned to promises,
Disbelief into wonder –
And every day into a dream,
I never thought I could own.

My heart beats for you –
Echoing of a warmth –
That feels, smells like home
And you.

I was buried six feet under now,
But now I live –
With the love you give,
In every message. Every call –
And every text that ends in unspoken emotions.

Poem by Dinali Jayathma,
BA English (Hons)