Use of "the"

In the last GWC class, we learned different usage of "the."
The first one is anaphoric use, which indicates the word is previously mentioned, and another one is the cataphoric use, which indicates the word is mentioned afterward in the sentence.
For example, these following sentences quoted from the text, Mcdaniel, shows two different use of "the."

The Japanese are more relaxed and expressive within their in-group. Away from the in-group, however, the use of body language is usually remarkably restrained(anaphoric).

The ability to understand and be understood is central to successful cross-cultural activities(cataphoric).

I have always used "the " without being conscious about its work, but I'd like to take more care with its usage from now on.