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Accessing quality medical care can often feel overwhelming if you don’t speak English. However, requesting an interpreter or finding a language-friendly clinic can help you communicate effectively and get the care you deserve.

Navigating the United States healthcare system and accessing quality medical care can be challenging if you don’t speak English or if it isn’t your first language.

Everyone has a right to access quality medical care, no matter what language they speak. In fact, the United States government has made it a legal requirement for all healthcare facilities receiving federal funding to provide free language assistance to people with limited English proficiency.

This can help ensure everyone has meaningful access to healthcare services and the tools and support needed to make independent healthcare decisions.

If you are navigating the United States healthcare system and don’t speak English — or are trying to support someone who doesn’t — the following tips can help ensure language isn’t a barrier to getting the right care.

‘I Speak’ card

Many states provide an ‘I Speak’ card, which can be printed out and filled in to identify a person’s primary language. It can be presented when visiting city agencies, such as a healthcare facility or bank, and allows for staff to arrange interpretation services.

Ask for an interpreter

A medical interpreter is trained to facilitate effective communication between an individual and a healthcare professional in the individual’s preferred language. Federally funded healthcare facilities provide these services for free.

An interpreter can provide various methods of support, including but not limited to:

• accurately communicating your concerns and questions to the doctor
• accurately relaying information back to you
• translating complex medical information into simple language
• ensuring you understand your treatment plan or aftercare instructions
• helping you fill in medical paperwork
• offering culturally sensitive support

A medical interpreter is a trained professional whose job is to be neutral and free from emotional bias. This is why it’s recommended that family members or friends do not act as interpreters.

How to avoid miscommunication when using an interpreter

The teach-back method is a technique that can help reduce the risk of miscommunication when an interpreter is used.

Here’s how it works:

1. The healthcare professional will explain the information to the interpreter, who will then translate it back to you using clear and simple language.
2. The interpreter will then ask you to “teach back” the information in your own words.
3. The interpreter will check that your understanding is accurate and fill in any gaps or re-explain where needed.
4. If another explanation is needed, you will be asked to teach back the information again to confirm your understanding.

This technique can have several benefits, such as ensuring that you have an active role in your healthcare and that you leave your appointment with a clear understanding of important information and next steps. It can also reduce the risk of medical errors.

Find a language-friendly clinic

Language-friendly clinics are healthcare facilities that aim to remove obstacles to accessing care services. They seek to provide care that meets the needs of their local community.

They often have multilingual staff who are trained in providing culturally accessible care and medical interpretation. Their services also typically include translated medical materials, such as forms and documents, as well as educational resources in multiple languages.

To find a healthcare facility that meets your language needs, try searching the Health Resources & Services Administration’s (HRSA’s) database for a Federally Qualified Health Center in your area.

If you don’t have insurance, the HRSA has a search tool that can help you find low cost or free healthcare with language assistance.

»Learn more: How to Find Bilingual Medical Professionals in Your Area

Ask for an advocate

Most hospitals and clinics have a patient advocate on staff, with many being fluent in more than one language. They can help you navigate the healthcare system by:

• attending appointments with you and helping you to communicate your needs so you feel heard and respected
• helping you make appointments, including follow-ups
• supporting you in applying for financial and social support
• supporting you in communicating with your insurance company

You can call the hospital or clinic before you need to attend to see if an advocate who speaks your required language is available.

Take the time to prepare

When making your appointment, consider opting for an in-person or video appointment. This can allow you to use body language and facial expressions to communicate more effectively, such as shaking your head, to express when something is unclear. You can also use gestures to show the doctor where symptoms, such as pain, are occurring on your body.

When preparing for your appointment, it can be helpful to do the following:

• bring along any medications, supplements, or vitamins you are taking
• fill out any needed paperwork beforehand
• write down your symptoms or concerns beforehand, and where possible, consider translating key words, such as “pain” or “head”

If you need to fill out medical paperwork, you can ask the reception staff for help. They may be able to provide an interpreter or a translated form.

Remember, it’s OK to ask for more time if you need it when reading and filling out any forms.

Following up and aftercare

Understanding what to do after a healthcare appointment or medical procedure is vital. It can help ensure that your treatment is progressing in the needed direction.

Here are several tips to help you stay informed about your next steps:

• Confirm your understanding before you leave: Before you leave, take some time to ensure you understand your next steps and write down any important information about your treatment plan.
• Ask for translated documents: If you have received or are awaiting test results, you can ask for these to be translated and for any medical terms to be explained in simple language.
• Clarify medication information: If you have been prescribed new medication or a new dosage, you can ask the doctor or a pharmacist to write down any instructions clearly. Many pharmacies also offer translation services.

If you feel confused about your treatment plan, aftercare, or follow-up steps, you can always call the facility to clarify any details or ask for a follow-up appointment.

Accessing support during an emergency

If you or someone else requires emergency medical support and you don’t speak English, you can still call 911. When you are put through to a dispatcher, state your chosen language, such as “I speak Spanish,” or just “Spanish” or “Español.” They can then add an interpreter to the call.

Takeaway

Accessing quality medical care can often feel overwhelming if you don’t speak English or are trying to support a loved one who doesn’t.

It’s important that every individual feels as though they can express their health needs and understand all the healthcare options available to them.

Requesting an interpreter, bringing an advocate to your appointment, or finding a language-friendly clinic can help you communicate effectively and get the care you deserve.

Build a simple, one-minute habit to check in with your body and mind, so you can respond to your needs with more clarity and care each day.

In the midst of busy schedules and long to-do lists, it’s easy to lose track of how we’re actually doing, physically, mentally, and emotionally. But checking in with yourself doesn’t have to take long. A simple one-minute habit can create space in your day for awareness and self-connection.

This small mindfulness practice can help you notice early signs of stress or burnout, reduce decision fatigue, and make health feel like a daily rhythm instead of an occasional reset.

The goal is to move from reacting to problems to responding to your needs in real time. This guide will show you how to build a realistic, consistent check-in routine that fits into your life, even on your busiest days.

Start with your purpose

Before you begin, it helps to clarify why this habit matters to you. Maybe you want to be more aware of your stress levels, manage your energy better, or prevent burnout.

Maybe you’re trying to build a more balanced lifestyle or pay more attention to your body’s signals.

Write down one or two reasons that feel true for you. When you have a clear purpose, your daily check-in becomes more than just another habit—it becomes a small act of self-respect.

Choose your check-in time

Pick a time of day that makes sense for you. The goal is to make your check-in part of your natural rhythm, not something you constantly have to remember or squeeze in.

Some people find mornings helpful to set the tone for the day. Others prefer a mid-day pause or an evening wind-down.

Think about a moment when you already have a small pause, right after brushing your teeth, while your coffee brews, or just before bed. Anchor your check-in to that moment.

Decide what you want to track

A good check-in is simple, quick, and consistent. Here are a few questions to choose from. Pick 3 to 5 that feel relevant to your health and goals:

• What sensations or signals is my body giving me right now?
• Where in my body do I feel tightness, tension, or ease?
• What kind of energy do I have right now, and how would I describe it?
• What emotions are present for me in this moment?
• How rested or restored do I feel today?
• What is my body asking for—food, water, rest, or something else?
• How have I moved today, and how did that feel?
• What does my body or mind need most right now?

You don’t have to answer them all. Choose the ones that give you useful feedback in a short amount of time.

Pick your format

There’s no one right way to do your check-in. Choose a format that matches your style. Here are a few options:

• Say your answers quietly to yourself.
• Write them down in a notebook or notes app.
• Use a voice memo.
• Tap in with a short guided journal or app.

If you’re more visual, you might use symbols or emojis to log your energy and mood. If you prefer structure, make a quick checklist template to reuse each day. Keep it simple and sustainable.

Keep it to one minute

The power of this habit is in its brevity. One minute is enough. You don’t need to solve anything or go deep. The goal is awareness, not action.

Over time, that awareness may naturally influence your choices, like realizing you need more water, more rest, or even just a walk around the block.

If you also feel like journaling for longer some days, go for it, but don’t let that become a new pressure. The one-minute version is always enough.

Use it as a decision filter

Your check-in can become a gentle guide for daily decisions. If you’re tired, maybe that high intensity workout can shift to a walk.

If you’re stressed, you might opt for a slower start to the day or take a few deep breaths. When you know where you’re at, you’re more likely to make choices that support your well-being.

You don’t need to overhaul your whole day, just notice what you need and adjust where you can.

Track your consistency, not your data

Try keeping a small calendar or habit tracker to mark off each day you complete your check-in. Don’t worry about what your answers are, just focus on the act of checking in.

The goal is to build consistency and trust with yourself. You’re showing up for your health every single day, even in a small way.

That sense of reliability adds up over time and builds a foundation for bigger habits that can be layered in later.

Give it a name or phrase

Sometimes, giving a habit a simple name can make it more personal and easier to remember. Maybe you call it your “morning body scan,” “mood minute,” or “pause and breathe.”

Choose something that feels light and meaningful to you. You can even set a daily reminder on your phone using that phrase so it becomes part of your routine without effort.

Expect it to evolve

Some days, your check-in will feel really useful. Other days, it might feel boring or repetitive. That’s okay. Like any habit, it will ebb and flow.

Over time, your questions or format may change. You might notice new patterns or find you want to check in twice a day instead of once. Stay flexible. The core habit is simply tuning in. The rest can grow with you.

Be gentle, not judgmental

One of the most important things about this practice is that it’s not a test. You’re not trying to pass or fix anything. If you notice you’re tired, anxious, or haven’t had much water, that’s helpful information, not a reason to feel guilty.

Treat your check-in like a conversation with a friend. You’re listening, noticing, and responding with care. That mindset makes the habit easier to maintain and more nourishing over time.

Takeaway

You don’t need a big plan or fancy tools to develop better health awareness. Just one minute a day of tuning in to how you feel, physically, mentally, and emotionally, can create lasting change.

This small habit gives you the information and clarity to make healthier choices, adjust when needed, and feel more connected to your own well-being.

Over time, it becomes more than a habit. It becomes a way of showing up for yourself every day.

We live in a world where multitasking is encouraged and sometimes necessary. But focusing on one thing at a time has benefits, including increased focus and lower stress.

Have you ever been scrolling on your phone while watching a show and talking with someone all at once? Or maybe you’re trying to finish a project at work while in a Zoom meeting and answering a Slack message, not to mention eating lunch while you’re at it.

Most of us experience our attention being pulled in many directions at once. We grew up being told that multitasking was a highly important part of being hireable and productive. But is it really the best way?

Multitasking will always be part of our lives, but strong monotasking skills are more important than ever.

What is monotasking?

“Mono” means “one.” It means doing just one thing at a time. It sounds simple, but this is about more than just crossing things off our to-do lists — it’s about reclaiming our fractured attention.

In contrast, “multitasking” is a term that started being used around the 1960s to describe computers performing multiple tasks at once. With the advances in technology since then, multitasking has become a culture all its own.

Why should you monotask?

We process a ton of information between school, work, social media, the news, and our personal lives. Media multitasking, especially, is common among all ages, not just kids and young adults. This can lead to cognitive overload or information overload, which can cause brain fog, impaired memory, and burnout.

In a survey of 2,000 people, more than half continued to work while on vacation. This can increase the blurred lines between work and rest, making it even harder to recover and refresh from cognitive overload.

Although stress response to multitasking has not been extensively studied yet, a 2023 randomized controlled trial was the first comprehensive investigation into humans’ biological stress responses to multitasking and work interruptions in a controlled experimental setting.

The findings suggest that we can adapt to the stress of doing multiple things, to a point. But potentially harmful consequences can arise when stress from multitasking becomes chronic.

Monotasking is a way to alleviate some of that stress on your brain, but it’s a muscle you may have to rebuild. Monotasking may help to:

• reduce stress
• reduce to-do list overwhelm
• improve relationships
• improve quality of work

»Try:A digital detox

How to monotask

We’re all born as fantastic monotaskers. Kids have a natural ability to be present and focus on one thing at a time.

Building back your ability to monotask might feel strange at first, but if you start by practicing with ordinary things, you’ll have an easier time focusing on the harder things.

In “The Twelve Monotasks,” Thatcher Wine suggests that monotasking “muscles” need to be trained by core activities such as reading, walking, listening, sleeping, eating, learning, teaching, creating, and more.

Essentially, focus on just one thing. And yes, you’ll probably have to put your phone down to do this. Start small. A tool like the Pomodoro timer can help by blocking off short sessions, bookended with breaks.

Put your phone on do-not-disturb and try these monotasks:

• Take a 10- to 20-minute walk: Don’t listen to music or a podcast, don’t walk the dog, don’t take any photos. Just feel your body walking, breathe, and listen to the natural sounds around you. You might feel bored at first, and that’s OK — you’re building your monotasking muscles!
• Eat mindfully: Make time to take a break for your meals without any distractions (digital or otherwise). Take time to appreciate your food and chew slowly, taking in all the flavor one bite at a time.
• Observe just one thing: Take 15 minutes to watch a sunset, sunrise, or the clouds. Study a tree or a piece of art. Really look, and notice everything you can about it.

Activities like puzzles, coloring books, or even household chores like dishes or folding laundry are also great for practicing monotasking.

»Learn more:Mindful Eating 101 — A Beginner’s Guide

An antidote to digital overload

No ads or notifications are going to pop up on the pages of a physical book!

Reading eases the brain into a state of calm and may even help you live longer if you make it a daily habit: Set a timer for 10 minutes, silence or turn off your phone, and read. That’s it. Build up to longer reading sessions when you feel ready.

If your attention strays, gently bring yourself back to the present moment: your book.

Takeaway

Monotasking can help us accomplish more with less stress, and often with more clarity, quality, and focus. It comes down to using our attention, and ultimately our energy, with intention.

As you rebuild your ability to monotask, eventually, the urge to multitask will subside, and that’s when you’ll know you’re gaining back some control of your own attention. Your brain will thank you.

Bacteria and viruses can spread from person to person and from person to surface. Learn where germs are most likely to be found in your house and what you can do to get rid of them.

Certain factors can affect how long germs may stick around.

These include:

• surface type, such as solid surfaces like counters or textured surfaces like furniture or clothes
• living habits, such as regularly washing clothes or disinfecting surfaces
• lifestyle practices, such as washing your hands or bathing regularly
• cleaning procedures, such as using bleach and alcohol versus regular cleaning supplies

Different areas of your home have different levels of risk when it comes to exposing yourself to bacteria and viruses.

The kitchen

According to the National Sanitation Foundation (NSF), areas where food is stored or prepared have more bacteria and fecal contamination than other places in the home.

More than 75% of dish sponges and rags had Salmonella, E. coli, and fecal matter compared with 9% of bathroom faucet handles.

Other kitchen items that need frequent cleaning include:

• cutting boards
• coffee maker
• refrigerator, especially areas in contact with uncooked and unwashed food
• kitchen sink and countertops

Here are some tips for keeping these spots clean:

• Use disinfectant wipes on the faucet, refrigerator surfaces, and countertops.
• Heat damp sponges in the microwave for a minute to kill bacteria.
• Soak sponges in a quart of warm water with half a teaspoon of concentrated bleach.
• Change dish towels a few times a week.
• Wash your hands before and after touching or handling food.

Remember to wash your hands for at least 20 seconds before and after touching raw meat or unprepared food.

Knobs, handles, and switches

Countertops, handles, and light switches are a few less-than-obvious places for germs.

While many people assume that the bathroom doorknob would be the dirtiest, the NSF found other spots that ranked higher with bacteria, including:

• bathroom light switches
• refrigerator handles
• stove knobs
• microwave handles

You can clean these spots once a week with disinfecting wipes.

Using a new wipe for every spot is best instead of reusing the same one.

Makeup bag

The nooks, crannies, and bristles of makeup applicators are prime real estate for germs, especially if you carry your makeup bag outside the house.

Germs that live on your makeup applicators can cause skin and eye infections.

Viruses can also get on makeup applicators from your hands and make their way into your nose, mouth, and eyes.

You may need to change how you store your makeup. Products should ideally be kept in a clean, dry space at room temperature.

To keep makeup brushes clean, wash them once a week with regular soap and water or use an alcohol spray.

To prevent the spread of germs, wash makeup applicators at least once a day, or before and after each use.

Many doctors recommend replacing cosmetics every 6 months and throwing out eye makeup if you’ve had an eye infection.

Bathroom

It’s no surprise that the place where you scrub dirt and grime off your body is a breeding ground for bacteria.

Due to the moisture from a hot shower, the bathroom is also a perfect place for germ growth. Spots you should pay special attention to include:

• shower tub
• drains
• faucets
• floor area around the toilet
• bath towels
• toothbrushes

You can wipe surfaces and handles down with disinfectant on a daily basis and do a thorough cleaning once a week.

An old toothbrush may come in handy for cleaning small spaces like around drains and faucets. You should also replace bathroom towels once a week and toothbrushes every 3 to 4 months.

It’s a good idea to disinfect all surfaces in your bathroom, especially if someone in your home has recently had an infection.

Laundry

Wet laundry left in a machine, even for a short amount of time, can cause germs to flourish.

Transfer clean clothes to the dryer immediately after each wash. If clothes sit in the washer for more than 30 minutes, you may want to run a second cycle.

If you are using a laundry mat or a shared laundry facility, clean the washer drum with a disinfecting wipe.

Be sure to wipe down any surfaces, especially public ones, before folding clean clothes.

Warm or hot water is also more effective in killing both bacteria and viruses than cold water. Use hot water whenever possible to wash clothes you’ve worn in public.

Home office and living room

Multiple family members and house guests often share remote controls, computer keyboards, phones, and tablets.

The NSF found yeast and mold on the computer keyboard, remote control, and video game controller in 22 households, as well as Staphylococcus on the last two items.

Surfaces also contribute to bacterial growth and diversity. For example, a carpet can hold up to eight times its weight in dirt and dust and may be dirtier than a city street.

Some viruses can live on plastic remotes and keyboards for as long as 3 days.

It’s important to clean these items using disinfectant wipes or plain water and soap, especially if they’ve come in contact with dirty surfaces like tables or counters.

And wash your hands before touching any household objects if you’ve been out in public or come into contact with someone who has.

Pets

Pets can also bring germs and bacteria into your home, especially if they go outside.

According to a study conducted by the NSF, pet bowls placed fourth in spots with the most germs in a home. Pet toys also carried staph, yeast, and mold.

Pets and their bowls, toys, and beds can all carry germs, too. Pets may not get certain diseases, but they can carry and transfer germs to you through your hands or face.

You can prevent your pets from bringing in dirt by washing or wiping their paws before letting them in.

Here are some other tips:

• Wash pet bowls daily with warm, soapy water.
• Soak toys and bowls in bleach once a week.
• Clean hard toys regularly with hot, soapy water.
• Wash soft toys monthly.

Personal items

You can bring bacteria and viruses from outside into your house each day through your shoes, gym bag, and even headphones.

Of the 22 homes surveyed, the NSF found fecal contamination, yeast, and mold present on:

• cell phones
• keys
• wallet and money
• lunch boxes
• the bottom of purses

Some viruses can also live on surfaces for up to 3 days since most of these objects are made of plastic or metal.

Most disinfecting wipes are effective against bacteria and viruses on electronics. But if you want to be extra safe, you can find electronic-specific cleaning supplies at stores.

How to clean

Knowing how to clean can help you protect your home and your family from harmful bugs.

So, what’s the difference between cleaning, sanitizing, and disinfecting?

According to the CDC:

• Cleaning: This physically removes dirt and germs from places. You can use soap and water to scrub and rinse away grime. Cleaning is generally done first, before sanitizing or disinfecting.
• Sanitizing: This lowers the amount of germs present on objects. You can use specific chemicals, such as bleach in a weak solution, to sanitize objects.
• Disinfecting: This method kills the germs themselves. You can use stronger chemicals to disinfect. You may want to do this when someone is sick or if you have a weakened immune system.

What about bacterial resistance?

You may have heard that using antibacterial agents can actually increase the risk of bacteria becoming resistant. However, this is mostly seen in hospitals and other community environments rather than the home.

Evidence does not show a link between home disinfectant use and antibiotic resistance.

However, washing your skin with antibacterial soap is not needed, according to the FDA.

Practicing good habits

Here are some other good habits to help stop the spread of bacteria and viruses:

• Take off your shoes before walking through the house.
• Wash your hands for 20 to 30 seconds after using the bathroom and before and after touching raw food.
• Wear a cotton or linen mask to cover your face in public to prevent the spread of airborne viruses
• Wash clothes that you’ve worn in public regularly in warm water (if possible).
• Cough or sneeze into a tissue or your elbow instead of your hand.
• Don’t touch your face with your bare hands.
• Try to limit going outdoors by working from home or socializing with friends and family through video chat.

Learn more

• What Temperature Kills Bacteria in Water and Food?
• How to Clean: Tips for Keeping Your Home Healthy
• How to Disinfect Your House After the Flu