خذ فترات راحة متكررة. استخدم مكتب وقوف أو مُلحق بجهاز مشي. تمشَ كلما سنحت لك الفرصة لذلك.

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Reduce the prolonged amount of time you sit at your desk. Get up and move your body for 20 seconds every 10 minutes. Take a longer break of 2-5 minutes every 30-60 minutes. This can refresh and energize your body and mind as well as provide you with exercise. Some activities you could do include:  Walking Stretching Doing jumping jacks Doing push ups against a wall or desk Performing yoga poses Doing neck and shoulder circles Doing arm beats (i.e. swinging the arms back and forth at your sides like pendulums while keeping the torso still) Ask your boss if you can use a standing desk or treadmill at your desk set to a low speed. Walk at a slow pace all day or alternate sitting and standing or walking as needed. Not only can this provide you with exercise, but it can also improve your physical and psychological wellbeing during the workday. Be aware that treadmill desks may offer more benefits over their standing counterparts. Take every opportunity during your work day to move your body. Do things such as taking the stairs instead of the elevator, pacing while you talk on the phone, or jogging in place while reading a report. These can ensure you get exercise and may keep your body and brain fresh throughout the day. Other ways to increase movement when you’re at the computer include:  Walking down the hall to speak to colleagues or friends instead of emailing Do squats while waiting for your printer or copier  Hold a walking meeting Take the stairs to the restroom on another floor


خذ قصاصة جذرية من نبتة قائمة. اترك القصاصة تجف لثلاثة أيام. اغمس طرف القصاصة في هرمون التجذر. ضع القصاصة في التربة. بلل التربة وغط الإصيص بكيس بلاستيكي. ضع الإصيص في أشعة الشمس الساطعة غير المباشرة واسقه على فترات متباعدة. انزع الكيس عن قمة النبات بعد أسبوعين إلى ثلاثة.

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The best way to grow a kalanchoe plant is to take a cutting from a fully grown plant, then and planting the cutting to grow a new kalanchoe. Use a sharp pair of gardening shears to snip off a branch of a fully grown kalanchoe branch. Remove all the leaves on the lower 2 inches (5.08 cm) of the branch except for 2 leaves. After you make the cutting and remove most of the leaves, place the cutting on a paper towel and leave it out for a few days to dry. This process of drying the cutting is called “callusing.” Once the cutting has dried, dip the end that you cut in rooting hormone. Rooting hormone stimulates the cutting so that the roots develop more quickly and healthily. Fill a small pot with drainage holes in the bottom with well-drained soil. Clay pots are a good choice for succulents because they breathe. Then make a hole in the soil with a pencil or pen. Take the dried cutting and place it in the hole you made, letting the top of the cutting poke out.  It’s essential to get well-drained soil for your cutting so that the soil doesn’t trap too much moisture. You can find well-drained soil at gardening stores, and can even find soil that is formulated especially for succulents. You can also try a mix of 60% peat moss and 40% perlite.  Only dunk the cutting once in rooting hormone. Using too much rooting hormone can have a negative effect on the growth of the plant. Once you stick the cutting into the soil, lightly water the soil until it is barely moist. Then take a large plastic bag, cut some slits in the top, and place it over the pot to completely cover it. Using the plastic bag to cover the pot helps make a humid environment for the cutting so that it flourishes and grows. After you place the bag over the pot, put the pot on a table or windowsill in indirect sunlight. Check the soil about once a week and water lightly if the soil is dry, replacing the bag back on top of the pot after watering. Until your kalanchoe has rooted, it needs to remain in bright, indirect sunlight. After 2-3 weeks, the roots...


خذ كلبك للفحص كل عام. اخص كلبك. عالج المشاكل الصحية في أسرع وقتٍ ممكن. حمِّم

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When caring for a German shepherd, you need to make sure you are giving it preventative health care. If you have it looked at by a veterinarian every year, many health problems can be avoided and emerging problems can be treated quickly. Things your veterinarian will do during an annual exam may include:  A general health assessment—The vet will check the general condition of your dog, including looking for common ailments, such as ear infections. Nail trimming—When your dog's nails get long, it is very painful for them to move about. The vet will clip them if they are too long. De-worming and heartworm test—All dogs must be wormed every month or so to prevent them from getting worms. First, your dog will need to be tested for worms, and then your vet can prescribe a medication to be taken monthly. If your dog already has worms, your vet can provide a medication for treatment. Vaccinations—Talk to your vet to determine which vaccines are necessary and what diseases they’ll protect against. Getting your German shepherd fixed is important for keeping pet populations under control. Unless you are planning on breeding your dog, talk to your veterinarian about when the best time to spay or neuter your German shepherd is. This surgery usually occurs between the ages of 6 months and 1 1/2 years old, although waiting until the dog is 1 year old may increase the health of its joints. Neutering or spaying your dog can also help eliminate aggressive behavior in the future. For example, as soon as you see that your dog has a walking problem or is not eating as usual, take it to the vet. This specific breed of dog can get joint problems when they get old, so it's important to keep an eye out for physical and behavioral changes and start caring for them right away. In particular, watch for changes in how your dog walks and moves its legs. These changes could signal that your dog has joint problems, such as hip dysplasia, and that condition may require immediate medical treatment. and brush your German shepherd. Caring for...


خذ مضادات حيوية. حدّد ما إذا كان سبب ألم الأذن هو تجمّع المخاط. اعرف ما إذا كان شمع الأذن هو السبب.

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If it just won't go away on its own, or if it's accompanied by other symptoms or you're just flat out in a great deal of pain, see your doctor. Your doctor can get you on antibiotics immediately. Penicillin may not take effect for a few days. Ask your doctor if he/she thinks this will be the case for you and what remedies you can try to make the pain go away. Coughing and blowing your nose can irritate the inner ear, ultimately ending in an earache. If you have other cold symptoms, this could be your culprit. Your doctor may recommend a decongestant or a nasal spray. The mucus production will stop, alleviating the earache, though you may have to accompany it with ibuprofen, at least at the beginning. Though it's there for your benefit, too much can lead to earaches. If earwax is the issue, your doctor will be able to take care of it for you.  Your doctor will recommend medicated ear drops or an earwax removal kit to alleviate the pain and earwax build up. Your doctor should also advise you on how to keep future earaches at bay. If your earwax has hardened and is in clumps, your doctor may extract it manually. Probably not your first bet, but it can solve the problem.


خذ نفسك. ابق واقفًا على قدميك وفي وضعية جسم جيدة. اركض لفة ببطء للتهدئة. اشرب لتعويض السوائل المفقودة. مدد جسمك باعتدال.

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Now that you've finished your race and pushed yourself to the limit, your heart rate should be accelerated and your breathing labored. You'll need to take some time to get your wind back. Give yourself a few minutes and walk a lap to calm your body. Bending at the waist is a common response after an all-out, pell-mell race, but this can lead to feelings of nausea and can cause vomiting. Additionally, laying down or assuming a sitting/collapsed body position can cause lactic acid to pool in your muscles, which will create more muscular soreness later. Now that you're feeling a little less haggard, you should take a light jog for a lap minimum, though you might want take a few laps for the best results. Your cool down jog should be comparable to your warm up. Both your warm up and cool down are intended to gradually prepare for physical activity or relax them afterwards. This helps prevent the damage sometimes caused by abrupt and extreme changes in activity. Some individuals sweat more than others, but after you've heated up for the race, run the race, and cooled down, it's likely you've been sweating pretty consistently for at least 20 minutes. This is a considerable amount of lost moisture that you'll need to replace. Once you feel well enough, you should drink some warm water to rehydrate.  Warm water is gentler on your system and won't cause your stomach to spasm or clench uncomfortably. These sensations in your stomach can lead to nausea or vomiting if you're not careful. Your body will also have lost electrolytes, which are important minerals your body needs to function. The primary electrolytes you'll need to be concerned with replenishing are sodium (salt) and potassium. Sodium replacement tablets are an excellent resource for serious runners, but regular salt can also be dissolved in water, salty snacks consumed, or raw salt eaten to restore your body's sodium levels. Potassium can be restored through eating certain potassium rich foods, like bananas, avocadoes, and beans. Your body has limbered up...


خذ وقتك في تحضير الخشب لطلائه. أزِل أي طلاء قديم عن الخشب كخطوة ضرورية. املأ كل الحفر العميقة مكان الدبابيس والإزميل بمعجون الخشب عالي الجودة، إذا كان ذلك ممكنًا. قم بصنفرة الخشب بورق صنفرة خشن ثم أنهِ العملية بورق صنفرة ناعم. أزِل أي غبار أو بقايا خشبية بمنشفة نظيفة. ضع شريطًا لاصقًا على أي أجزاء من الخشب لا ترغب في طلائها. ضع الطلاء التمهيدي على الخشب.

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This is probably the most overlooked part of painting wood, and in many ways is the most critical. Your work is only as good as the canvas upon which your creation takes life. Paint will not fill in cracks, dents, holes or other imperfections in the wood and keep them hidden after it dries. In fact, those imperfections will probably be even more apparent. If the wood you want to paint has paint already on it, you may have to remove it before adding a new coat. Take a putty knife and scrape away as much paint as you can without getting too persnickety about coverage; don’t worry, you’ll sand away smaller flecks of residual paint before the preparation is done.  Unless the existing surface is an oil based stain or finish, do not use chemical strippers. Scrape as much off as possible and then use a trisodium phosphate (TSP) solution to clean off the rest of the loose paint and grime. Rinse well. If your wood is treated with a stain or a finish, apply TSP to the wood. Instead of trying to remove the stain or finish entirely, focus on cleaning and sanding it (more on sanding later) in order to give the paint a porous surface to adhere to. Stripping the paint isn’t always needed. In fact, you can often paint over existing coats. This may call for a primer, though, if your paint isn’t sticking well to the earlier coat. Use a flexible putty knife and fill in all the areas needing attention. It is better to use too much in this step than not enough. You will sand down the area after it dries and hardens, so it doesn't need to be perfect at this step.  Use regular spackle or joint compound to fill in small or shallow scratches. Try to use spackle with a primer included. Wait to dry completely before sanding. Caulk areas of long and deep cracks. Use a tiny bead of caulk, smoothing it out well. Wait to dry completely before sanding. Start by sanding down the area where you've used putty or filler before moving to the rest of the surface for an even feel. Use a fine grade sandpaper for this work sanding the wood with 80...


خذ وقتًا للتفكير بحدودك. رتب أولوياتك. أفصح بوضوح عمّا ترغب به. حدد إطارًا زمنيًا. تفاوَض عند اتخاذ القرارات.

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Your boundaries are like your values. They help you to determine what you are and are not comfortable doing. You don’t have to respond right away when someone asks you for something. Say, “let me think about that” and get back to them. This will give you some time to think it over, ask yourself if you feel pressured, and think about possible conflicts.  If the person needs a quick response, say no. Once you say yes, you’re stuck. Don’t use this as a way to avoid saying no. If you want to or need to say no, just say it without making the person wait. If you are not sure what your boundaries are, then take some time to reflect on your values and rights. Boundaries can be material, physical, mental, emotional, sexual, or spiritual. Knowing your priorities can help you choose what to say yes to and what to decline. If you feel trapped in a decision, choose what’s more important to you and why. If you’re not sure, write a list of your demands (or options) and place them in order of what’s most important to you. For example, taking care of your sick dog might be more important to you than attending a party you friend is having. There's nothing wrong with voicing your opinion, and it doesn't have to mean you're making a demand. Simply reminding people that you're an individual with your own preferences is a big step forward. If you tend to please people by going along with other people want instead of voicing your likes or dislikes, speak out.  For example, if your friends want Italian food and you want Korean food, say that you want Korean food next time. Even if you go along with something, say your preference. For example, “I prefer the other movie, but I’m happy to watch this one.” Avoid being defensive. State your needs without being angry or blaming someone.  Do your best to be assertive, calm, firm, and courteous. If you agree to help someone, set a time limit. You don’t have to justify your limits or make excuses for why you need to leave. State your limits and let that be that. For example, if someone asks...


خذي حمامات قصيرة باستخدام ماء فاتر. ضعي مرطب بشرة. استخدمي ملابس وأقمشة لا تسبب التهيّج. أدخلي الدهون الصحيّة في حميتك الغذائية. أبقي نفسك مرطبّة. قللي التوتر. تجنّبي استخدام الكافيين والكحول. خذي فيتامينات.

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To reduce itchy skin, keep showers or baths under 20 minutes and use lukewarm water instead of hot water. This routine helps promote your skin’s natural moisture and can help reduce itching.  Avoid hot showers as this can cause your skin to dry more and worsen the itch. Also avoid using perfumed soaps, shower gels and deodorants that may irritate the skin and opt for soaps that contain a moisturizer to help soften and hydrate skin. Pat dry your skin instead of rubbing it to reduce further irritation. If the itch is caused by dry skin, it is essential you moisturize your skin immediately after shower and at least twice a day to avoid dryness. Moisturizers help seal in your skin’s natural moisture and help promote a healthy and elastic skin.  Use unscented and hypoallergenic lotions (such as Eucerin and Cetaphil) or try oatmeal-derived moisturizers, such as Aveeno. You can even use plain Vaseline to lock in the moisture. Avoid using moisturizers that contain fragrances, alcohol or other irritating chemicals as these may worsen the itch. Avoid harsh and rigid fabrics (such as wool) as these can irritate your skin even more. Wear loose clothing that is made of non-irritating materials (such as cotton or silk).  Also wash your clothes using an unscented or hypoallergenic laundry detergent and avoid using fabric softeners. Some laundry detergents can leave a residue on the clothes, which can worsen the itch. You may also want to use cotton bed sheets that can help reduce irritation during the night. Omega-3s are essential fatty acids that help your skin produce oil and stay hydrated. If you lack these essential fats in your diet, your skin can get dry and itchy.  Good sources of omega 3 fatty acids are salmon, walnuts, eggs, sardines, soy, safflower oil and flax seeds. You can also take a fish oil or other omega-3 oil capsules to ensure you are getting enough. Our bodies are dependent on water to survive. A lack of water can lead to dehydration, resulting in dry and itchy skin.  The Institute of Medicine has...


خذي حمامًا بعد التقشير الجاف. نظفي المنطقة والفرش بعد التقشير الجاف. راقبي متى قمتِ بالتقشير الجاف.

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Even if you do not dry brush in the mornings, it might be a good idea to shower after dry brushing. Any lingering dead skin can be washed off in a shower.  Some people recommend alternating between hot and cold temperatures to further enhance blood circulation, although this is not necessary. If you'd rather just take a normal shower using tolerably hot water, this is also okay.  Pat your skin dry rather than rubbing it dry after a shower. Your skin might be extra sensitive after dry brushing and you don't want to encourage skin irritation or infection.  Apply a natural oil to your skin to replenish any oils lost in the dry brushing and showering process. Rosehip oil and coconut oil are good options. After you finish dry brushing, you should clean the area where you dry brushed as well as the instruments you used.  If you dry brushed in your shower, cleanup is easy as dead skin will probably flow down the drain afterwards. On other tiled surfaces, sweep up dead skin flakes and dispose of them. Your dry brushes should stay dry. Do not hang them in the shower where they will get wet and be exposed to mildew. Store them away from standing water.  Periodically, your dry brush will need to be washed. Use a small amount of shampoo or liquid soap. Wash the bristles and blot out as much water as possible afterwards. Hang the brushes to dry somewhere safe, away from any further exposure to water. Remember, dry brushing can cause a litany of skin problems if done too often. Make a note on your calendar or phone of the date of your dry brushing session. Do not dry brush again until at least a couple of days have passed. Many people advocate dry brushing once or twice a day, but this increases the likelihood of infection and skin inflammation.


خذي حمامًا. استخدمي لوفة خشنة لتنظيف بشرتكِ. افركي جسمكِ بلطف باستخدام اللوفة بدءًا من الكاحلين ونحو الأعلى. قشّري جسمكِ بالرمل المبلل. اشطفي جسمكِ بالماء الساخن.

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While not part of the exfoliating process per se, immersing your body in hot water will open up your pores, making your skin much more susceptible to cleaning. It also helps to do this process in the bathroom, as you'll need a ready supply of hot water and somewhere to wash away the dead skin flakes once they've been scrubbed off. Use a skin-friendly, perfume-free detergent for bath and allow at least 15 minutes to soften (macerating) the skin surface. It is good when the skin surface looks a bit "deformed". Remove "dead skin" by rubbing it away with your hands. It will work well, especially at your feet, toes and heels. Tending to your skin with it will help rub away excess skin flakes, leaving your skin softer and cleaner than before. It is recommended you have a sponge ready for use once you have finished up your shower. It should feel slightly rough on your skin, but if it's abrasive to the point of pain, exfoliating wash cloths are a suitable, gentler alternative.   Exfoliating can also be done with a rough washcloth. A natural bristle brush makes for a good alternative, particularly while scrubbing the backs of arms or legs. If you're the do-it-yourself type, you might look into  making your own loofah from home. Scrub the sponge over your skin in small, circular motions. Make sure to apply some pressure to feel the sponge's rough texture on your skin; that way, it will rub the surface-layer dead skin away. Starting at the ankles is recommended because it helps to encourage positive blood circulation during the exfoliation process. If you're exfoliating your entire body, make sure to give extra attention to your heels, elbows, and knees. These are generally considered to be the driest parts of one's skin, and should be given greater attention accordingly. If you've ever walked along the beach barefoot, you may have noticed your foot callouses soften. Sand granules are a naturally occurring exfoliant, and their grainy texture is well-suited to scraping away your excess skin flakes. Salt scrubs do the...


خذي قسطًا كافيًا من الراحة. ارتدي ملابسًا مريحة. ارتدي ملابسًا داخلية مناسبة. أوجدي لنفسك طرقًا للاسترخاء. توقعي تغير مزاجكِ العام خلال الدورة الشهرية. غيري منتجات العناية الشخصية النسائية الخاصة بكِ عند الحاجة.

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During your period, you may feel more tired than you normally do.  Pain and discomfort from cramps and bloating can make it more difficult to sleep, while fatigue actually lowers your pain tolerance. Try to sleep at least eight hour during the night and take a nap during the day if you need to.  Light exercises, like meditating, practicing yoga, and stretching can help you to sleep better. Your core body temperature rises during your period, making you feel warmer. Feeling warm can make sleeping difficult so keep the temperature in your bedroom between 60 and 67 degrees Fahrenheit, or 15.5 to 19 degrees Celsius. Most women prefer not to wear tight, close-fitting or otherwise uncomfortable clothing while they have their period. You should wear what you feel most comfortable in when you have the opportunity. Women who are bloated might prefer to wear looser tops or pants with an elastic waistband. During your period, you should wear underwear that you don’t mind getting messy. Even when you use the right feminine hygiene products, you may leak onto your underwear. Some women like to have a few pairs of underwear that they only wear during their periods. You may be more comfortable wearing full coverage bikini briefs, rather than thongs, during your period, especially if you are wearing a pad.  Try to get cotton underwear for your period. Not only is it comfortable, but it may be able to reduce your risk of yeast infections.  Stains are less noticeable on darker colored underwear. Your underwear should be cotton, which allows the area to breathe and is gentler on the skin. Periods can add to your stress and be an inconvenience. Give yourself time to unwind after a day out and find quiet space to just gather your thoughts and feelings. Find ways to relax and to take your mind off any pain or discomfort that you may be feeling.  Do the things that make you happy. For instance, listen to your favorite songs and artists and have a dance party in your room. Find activities that you find relaxing or soothing, like...


خذي وضعية تمرين الطعن. أد طعنات بطيئة متحكمًا بالحركة جيدًا. قومي بتمرين القرفصاء (الاسكوات) لطقطقة كلا الركبتين معًا إذا تطلب الأمر.

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Stand up with your feet hip-distance apart. Then step one foot back and bend your knees. You should step back far enough so that your front knee stays over the front ankle when you bend. The back knee should be in line with the hip when it is bent. Being in the proper position will ensure that you don't injure your knee when you put pressure on it. Lower your body down far enough so that the back knee is close to the floor, but not touching it. As you go down, your front foot should stay flat on the floor and your back foot will bend so that the toes are only touching the floor. Putting pressure on the knee joint while trying to pop it will make the ligaments and bones move into slightly different positions than they would go into without added weight. This slight change may be enough to crack your knee. If knee bends are not your cup of tea, then you can bend both knees at the same time. Place your feet hip width apart and then slowly squat your body down. Be sure to move in a slow controlled manner, so that you can abandon the movement if it becomes painful.  Squatting like this uses your body weight to contract the knee joint further than it would normally go. This position may be extreme enough to crack a knee that has been hard to crack. It is important to be careful and controlled when doing squats. If you just release all control and let your body drop, it could injure your knees.


خذي وقتكِ للتفكير. اطلبي النصيحة من أصدقائك وعائلتك. أعطي الولد إجابة واضحة. خذي وقتكِ للتعرف عليه بشكل أفضل.

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If you aren't sure, or if you haven't had much dating experience, you might not be able to give this guy a solid yes or no answer right away. Tell him that you need to think about it, but that you'll give him a definite answer in the next few days. Try not to keep him guessing for too long – if he really likes you, he'll be anxiously awaiting your reply. Make sure that you give him 	some sort of answer, even if you just explain why you can't give him a more definite answer yet. It takes courage to ask out someone that you really like, and the least you can do is acknowledge that you're thinking about it. This is especially important if he asks you out via text, email, or instant messaging: if you don't reply, he will have nothing to do but speculate! Make sure to only ask people that you trust. Describe the situation, explain why you aren't sure, and weigh out the pros and cons of saying yes or no. Remember: you don't need to take anyone's advice, but it might help you better understand your own feelings. If you don't feel comfortable asking anyone, make a list of the pros and cons and try to decide on your own. Try to make your response as close as possible to "yes" or "no", especially if it's conditional. Once you've thought through your choice, get the guy one-on-one and tell him what you've decided. If you can't get him alone face-to-face, send him a text or an instant message. You don't need to explain your thought process, especially if had major qualms about going out with this guy. If you're comfortable doing so, however, it might help the guy understand why you took so long to answer him. There's no rush. You don't need to date him right this instant; if he respects you, he'll be patient and wait until you feel comfortable.  Tell him, "I like you, but I want to get to know you better before I commit to a relationship. Let's hang out as friends and see what happens." If you want to say yes, but are not ready to have a relationship yet, you could say "I want to date you. I want to hold your hand. I...


خزني الملابس المتسخة في كيس بفتحات تهوية أو سلة غسيل. اقلبي الملابس على الظهر قبل الغسل. تفقدي الغسالة عن تراكم بقايا المسحوق. لا تملأي الغسالة بشكل مفرط. استخدمي الكمية الموصى بها من المسحوق. لا تستخدمي مُنعم الأقمشة السائل. شمي الملابس قبل تجفيفها.

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If your dirty clothes are left in a gym bag or a bin with no air-flow, bacteria will grow faster and cause smells that will be difficult to remove. Put dirty laundry in a breathable container such as a mesh hamper as soon as possible. Body oils and sweat build up on the inside of clothes, not the outside, so it can be helpful to turn clothes inside out before putting them in the washer. This is especially true of workout clothes or anything you sweat heavily in. Washers can become smelly themselves when too much detergent builds up, and may leave sour or mildew smells in your laundry. Test for this either by simply smelling the empty washer or by running a cycle with no detergent and watching for any suds that result from built-up detergent.  Detergent buildup can be decreased by running an empty hot cycle with 16 ounces (450 g) of bleach.  Leave your washer’s door or lid open when not in use to air out the inside. You should fill the washer to no more than ¾ of its capacity. Otherwise, the oils, bacteria and other substances that cause unwanted smells will not be thoroughly washed from your clothes and may build up over time. Follows the instructions on your detergent’s label and don’t add more than specified. Detergent increases the water’s viscosity, which can make it more difficult for the water to penetrate the fabric and remove dirt and odors. It can actually act to seal in odors and body oils. If you choose to use fabric softener, avoid using it on clothes that accumulate more odors, such as gym clothes. Dryer sheets can also be used in place of liquid softener, and won’t be as likely to make your clothes retain their smells. Putting smelly clothes in the dryer can “bake” odors into them. If you are dealing with clothes that contain unwanted smells, give them a sniff before throwing them in the dryer, and wash them again if you detect any remaining odors. If your clothes still seem to retain some odors after a second wash, try air-drying them. This can be particularly effective if you are able to hang...


خزّني العناصر الصغيرة في حقائب صغيرة لمنعها من الضياع. ضعي المخلفات في حقيبة صغيرة قابلة للغلق مخصصة لذلك وأفرغيها كل يوم. استخدمي منظم حقيبة قابل للإزالة إذا كنتِ ترغبين في تبديل الحقائب. استخدمي عادة أصغر حقيبة لديكِ حتى يمكنكِ حملها وترتيبها بسهولة. امسحي حقيبتكِ أو اغسليها كل أسبوع للحفاظ على نظافتها.

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Using small, zippered bags is the fast track to an organized purse! They’re great for storing smaller, easy-to-lose items that are too important not to pack in your purse, like toiletries, makeup, or pens. Pick up a few pouches, choosing different colors so you know what items go where. Even the most organized purse accumulates trash from time to time! To keep wrappers and receipts from dirtying up your main compartment, designate a small Ziploc as your “trash bag.” Fill it up throughout the day and toss the items into the garbage when you get home.  You can also use a small prescription pill bottle to hold trash. Reuse your trash baggie as long as you can, until it gets dirty. A purse organizer is basically a small bag-within-a-bag, complete with helpful compartments, that you slide into your larger bag. It’s a great tool for bags that don’t have their own divided sections, and can also make it easy to switch bags if you like to rotate between a few.  Grab an organizer online or from a department store. Take care of your organizer just as you would your normal purse! Keep it as neat as you can and designate sections to important items to stay organized. You can use whatever size of bag you want, but larger bags do tend to accumulate more clutter than smaller ones. Prioritize the things you really need to carry around with you all the time and leave some of the less necessary items at home when you can. You can also switch between bags when you need to. A small or medium-sized purse might be good for everyday use, but you may want a bigger tote for some special occasions, like a beach trip. Regular maintenance will keep the outside of your bag just as neat and clean as the inside! Try to give your purse a little attention every week to address stains and protect it from ordinary wear and tear.


خصب شجرة المال ثلاث إلى أربع مرات خلال السنة. ازرع شجرة المال في أصيص صغير نسبيًا. اختر أصيصًا يحتوي على فتحات تصريف. ازرع شجرة المال في خليط تربة سريع التصريف ولديه القدرة على الاحتفاظ بالرطوبة. انقل شجرة المال كل سنتين إلى ثلاث سنوات.

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Money trees grow the most during the spring and summer, and seasonal fertilizing will help keep your money tree healthy as it grows. Use a liquid fertilizer and cut the recommended dose on the label in half. Stop fertilizing at the end of the summer. Your money tree doesn't need fertilizer outside of the growing season because its growth slows down, so it needs less nutrients. Make sure you're cutting the dose of liquid fertilizer in half. The recommended dosage on the packaging is the maximum amount intended for plants growing in perfect conditions. Using the full dosage may be too much for your plant and it could have negative effects. A pot that's a lot larger than your money tree will hold too much soil and moisture, which can lead to root rot. When you repot your money tree, choose a pot that's slightly bigger than the pot it was previously in. Drainage holes allow excess water to drain out of the pot and into a tray beneath it. Money trees are prone to root rot, which is caused by too much water, so it's important your money tree has plenty of drainage. When you're shopping for pots, look down inside of them at the bottom of the pot. If there aren't any drainage holes, look for another pot that has some. Use a premade bonsai soil mix, or make your own potting mix using a peat-moss based potting soil. Just add sand or other organic material to the peat-moss based potting soil. The peat moss will help the soil retain moisture, and the sand or perlite will help with drainage. To repot your money tree, carefully dig out the roots and soil from the pot it's in, taking care to stay near the edges of the pot so you don't damage the roots. Then, transfer your money tree to a new pot and add new soil to fill in the extra space. If you notice your money tree's roots growing out of the bottom of the pot, it's time to repot it.


خصص 20-40 دقيقة. أحضر معك كوبًا من الماء. قم بتنظيف الغليون. املأ الغليون بثلاث كميات ضئيلة من التبغ المهشم بين أصبعيك. أشعِل الغليون بقداحة الغليون أو عود ثقاب خشبي. دخِّن بسحب أنفاس صغيرة ومتباعدة. قم بالتدكيك وإعادة الإشعال كلما كان ذلك ضروريًا.

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Pipe smoking is a leisurely activity. Take some time to yourself in a comfortable spot where you won't be disturbed, and where your smoke won't disturb anyone else. If you're smoking a new briar pipe, smoke indoors away from drafts. Even gentle wind will cause the pipe to burn hotter, which can damage a briar pipe before it's "broken in." This is not necessary for most other pipes, including corncob pipes. A drink on hand keeps your mouth and throat from drying out, and may prevent a sore tongue. Some people enjoy pairing pipes with coffee or tea instead, but wait on that until you are more experienced, and can choose a good pairing. Drinking alcohol before or during a smoke is not recommended, since it greatly increases smoke-related cancer risk. . Before each smoke, run a pipe cleaner through the stem and tap out the remnants of ash and tobacco. Correct packing takes practice, and has a major impact on your enjoyment. The tobacco should be loose enough that you can easily draw air through it, and springy to the touch. Have an experienced smoker show you what to do, or use this beginner-friendly method:  Drop a tiny pinch of tobacco in the chamber. Tamp this very lightly or not at all, leaving plenty of air between the leaves. Add a slightly larger pinch, tamping lightly until the bowl is half-filled. Finish with a third pinch, tamping with a bit more pressure until there is a gap of ¼ inch (0.6mm) above the tobacco.  Note — when breaking in a new briar pipe, many people fill to ⅓ or ½ the depth described here the first few smokes. This helps form a protective cake of charcoal, although not all smokers agree with this approach. If using a match, let the sulfur burn off for a few seconds first to avoid getting a mouthful of match taste. Move the flame around the surface of the tobacco while drawing on the mouthpiece with long, even draws. Many pipe smokers prefer to light the pipe once, then tamp down the ash, extinguishing the embers in order to give the tobacco a flat, even surface. This is called a "false...


خصص بعض الوقت من جدولك المزدحم للعائلة. تذكر التواريخ الهامة مثل تواريخ أعياد الميلاد وحفلات التخرج. تواصل مع الأصدقاء بشكلٍ أفضل. قابل الأصدقاء أو العائلة على نحوٍ فردي.

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Quality time with your parents, children, relatives, and spouse can have a lasting impact on their overall physical and mental health.   Our busy lives often get in the way of developing connections and spending needed time with family and friends.  Here are some ways spend quality time:  Have dinner around a dinner table, rather than in front of the TV, so that you have more time to connect. Go on road trips, sightsee, or share new experiences together. Visit relatives that you don't see as often or make time to call or write them. Make that day special, and be present in all ways possible, physically and mentally. Participate in the interests of your family.  By remembering the things that matter to them most, you can build a stronger bond with your loved ones. Keep a calendar and mark down any special days ahead of time, so you don't forget things like game days, dance rehearsal, or anniversaries. By keeping a schedule, you'll be better able to prioritize it. While it's important to make time for your family, your friends are like your second family.  Make sure that not all your time is consumed by one person or thing.  Friends can help to keep things in perspective.  Have coffee or tea with friends, and see what going on in their lives. Meet up with a friend regularly.  Don't let school work, your job, or your daily chores consume you so that all you do is text or email them.  Connecting in person, rather than online or by phone, can have a lasting impact. While many social activities are done in groups, like family gatherings or outings with friends, it's important to build closer relationships with people, and really get to know how they're doing.  This is particularly true with a sibling or friend who is going through a tough time. Set aside time to make them feel special.  Showing empathy is part of being "present in the moment."


خصص وقتاً مناسباً وأحسن ارتداء الملابس. تعرَّف على المظهر الذي ترغب بالتمتع به. تعلمي كيفية وضع الماكياج بطريقة سليمة. جربي قصة شعر جديدة.

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Take the time to pick out clothes that are comfortable and that make you happy to look at in the mirror. Remember that being comfortable doesn’t mean dressing like you just rolled out of bed. At the same time, remember that being chic doesn’t mean chasing every trend: never wear something that doesn’t suit your body just because it’s in style.  Be stylish and learn how to dress for your body type as a woman or as a man. Choose colors and cuts that make you appear thinner. Always dress for the occasion. Going to a movie? Be casual; you'll just look like you're trying too hard in your prom dress. And the same is said for going out on the town – leave your Converse at home and take a moment to dress to impress. Do you want to be a professional? Business casual? A skater?  This will make it easier to determine your priorities. However, make sure you're not mimicking a friend's style –oftentimes it won't work for you due to different body sizes and shapes. Don't be afraid to look silly. Looking good and having a designer's eye can be learned skills but they often come from trial and error. If you get complimented or if you feel good, you're on the right track. Poorly-applied makeup will make you look worse, not better. If you have a tendency to over-apply, experiment with wearing natural-looking makeup. To accentuate your eyes, you should also learn how to properly shape your eyebrows.  Less is more. With make-up the minimalist look will almost always set you up as appearing more good looking than if you go out in 3 miles (4.8 km) of foundation and a bus full of mascara. Sometimes make-up can take care of facial hair, sometimes it can't. If you have dark hairs that you want covered, consider getting them waxed off, using a depilatory cream, or plucking them. Choose something that will flatter your face shape. Don’t keep your hair long if you’ve outgrown the look; you might be reluctant to cut those hard-earned tresses, but you’ll be amazed by how chic and revitalized you look with a shorter ‘do. And if you don’t...


خصص وقتًا لنفسك حتى إذا كان لديك أطفال. اختر أطعمة صحية. تناول مزيدًا من الفواكه والخضروات واللحوم قليلة الدهون والبقوليات. اسعَ دائمًا لاتباع حمية غذائية متوازنة. فكّر في الأطعمة التي تختارها. امتنع عن اشتهاء الحلويات. نشّط جسمك بالحركة. حافظ على نظافتك.

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Many parents mistakenly take themselves out of the equation when caring for their children. It’s natural to want to focus only on them to provide them the best environment possible. However, if you stop focusing on yourself and neglect yourself, this can detract from being the parent you really want to be.  Parents are teachers to their children. In order for teachers to be truly effective, teachers must have some sort of expertise. Moreover, your own personal habits might eventually rub off on them, and this includes the bad ones as well as the good ones. Choosing to take care of yourself a few minutes a day is all it takes not only to raise your own self-esteem, but also to serve as a great example for your kids. If you don’t have kids, taking care of yourself will help you feel better and is worth the effort. Eating healthy food alternatives might take some initial planning at first if you plan to do an entire lifestyle makeover. However, this can be daunting for already busy, stressed out people.  Instead of keeping complicated lists of things you eat or things you should be eating, make a choice to choose healthy at every single meal and snack. Avoid foods such as candy bars, soda, cake, doughnuts, and pastries, which lead to massive energy crashes, possible headaches, and offer no nutrition, possible illness, and added calories. Think of them as all-day energy and abundant nutrition for your body, that will enable you to keep up with your job and kids, protect your body against illnesses, and extend your life so you can enjoy more time with your family. A balanced diet will provide the nutritional needs to keep you healthier and happier.  Here is a general guideline for what you should strive to eat:  1 serving of fruit or veggie at every meal. Veggies and fruits also offer a bit of protein, carbohydrates, and plant-source fiber. 1 serving of lean protein at every meal (legumes, lean meats, low fat dairy). Legumes and low fat dairy offer some carbohydrates. 2 servings of carbohydrates per day (sweet...


خصص وقتًا. راجع أهدافك. اسرد إنجازاتك. كن موضع التركيز. تحدث عن الصعوبات التي مرت عليك. تحدث عن مبادراتك للتنمية. اجمع ردود الفعل أو الآراء. أبرز تميزك.

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Creating a thorough and useful self-evaluation takes time, so make sure that you schedule enough time to complete the process. If you rush through it, then you’re likely to skip over important accomplishments or growth opportunities, which makes your finished product less productive because it won’t truly reflect your career progress. It can be helpful to create an outline ahead of time. Your self-evaluation must reflect that you are meeting your self-set goals and the goals of the company at-large. Most importantly, to show your organization that you are an effective employee, you must show that you are working to meet the organizational goals. Completing a self-evaluation will show you if you are on-track to meet your career expectations because you can see if all of the hard work you are doing connects back to your goals. Based on your goals, create an inventory of all of the work you’ve done over the past year. Include things like projects you’ve completed, committees you’ve served on, and reports you’ve drafted. This list will include everything - from the client records you stapled to the committee you chaired.  Assess your work materials, such as emails and reports, for examples of your work and support for your accomplishments. These can help refresh your memory, and you could even pull quotes from these announcements. As you write down your accomplishments, think about how they fit in with your goals and use that to help with wording. For example, if your goal is to increase sales, and you have been calling potential clients, then you could say that you “initiated sales” or “increased point-of-sale opportunities” rather than “made cold calls." Because this is a self evaluation, include only your accomplishments, not those of your entire team. Demonstrate how you contributed to any team assignments, including your qualities as a team player. Every worker has weaknesses, and honestly identifying them is the only way to overcome them. You must reflect on your struggles in order to set new goals and...


خصصي اليوم المناسب لرحلة التسوق. اذهبي للتسوق بمفردكِ. اشتري الأغراض التي تستخدمينها باستمرار بالجُملة. اذهبي لعدة متاجر. ادفعي مقابل كل مشترياتكِ من المال النقدي.

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Shopping on certain days of the week can actually boost your savings.  Midweek is typically the best both for additional deals and for a less crowded shopping trip.  Additional tips:  For most grocery stores, manager markdowns are made on Wednesdays and prices are also reduced for items nearing the “sell by” date. Wednesday is also the day most grocery stores release new ads, so you can get bonus deals if the store honors the last week's deal as well. Most savvy shoppers recommend going shopping alone so that you can really focus on shopping efficiently without any distractions.  If you prefer to bring a friend or your partner, just be sure he is aware of your shopping and savings goals.  Have him tackle items on the perimeter of the store while you scour the center; just don't let him sway you from your list!  Sticking to the list and shopping efficiently is also much easier if you leave your children at home. Some items are cheaper if you buy them in bulk, which can help save money and stock your pantry for more than just one month.  Avoid buying anything perishable in bulk or anything that you really don't use often, as this will just waste money.  See if the store offers specials if you buy in bulk, just be sure to do a quick calculation in your head or on your phone to make sure you are actually getting a substantial deal. Different stores have different strengths, and you should use this to your advantage.  If you shop a few times a week, the cost of gas can add up driving all over town, but this doesn't apply when you're shopping only once a month.  Try utilizing a big discount store for bulk items and a grocery store for everything else.  You can also go to a farmers market during peak seasons for inexpensive produce.  Plan on going to two or three stores. Avoid going to more than four stores. Plan to spend about two to four total hours shopping. This is not a requirement, but it is highly recommended that you pay for each trip in cash.  Paying in cash will help you stay accountable for the money you...


خصصي وقتًا في جدولك لممارسة التمارين. استغلي فرص حرق الدهون. قللي السعرات الحرارية. غيّري أنواع ما تتناولينه من طعام. مارسي تمارين الكارديو.

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As with any exercise routine, the best way to see improvements in your ab muscles is to  be persistent.  Exercise routines are most successful when they're repeated consistently over a long period of time. If you're ready to work for the toned stomach you deserve and you haven't already established an exercise routine, try to set aside about an hour each day to exercise. Practice a healthy mix of strength and cardio exercise - a good policy for beginners is to do strength-building and cardio exercises on alternating days. Even if you just want a tight stomach and you're not interested in exercising the rest of your body, your exercise routine should be varied and balanced. Not only will a well-balanced routine improve your overall look and physicality - it will also be better for your abs. Core muscles are used for support in virtually all strength exercises, so the greater variety of exercises you do, the better your abs and core! Unfortunately, exercise isn't always enough to get amazing abs. You may get strong ab muscles from an intense ab and core workout, but if your new muscles are covered up by belly fat, you won't get the visual results you're going for. To burn fat, it may be necessary to make certain lifestyle changes so that you run a  calorie deficit  - that is, you use more calories than you take in. To begin, try to change your current daily routine so that you use more calories throughout the day. If, for instance, you drive to school or work, try biking or running instead. If you spend most of your free time watching TV, try signing up for a local amateur sports team or simply going for a jog. Over the long-term, these minor changes can help you cut down on lingering body fat, making your abs much more defined. One sure-fire way to lose weight is simply to eat less. There is debate about how often and how much you should eat for optimal weight loss - the most important thing to remember for weight loss is simply to take in fewer calories from food than you use throughout the day. Calculate...


خصّب آفاقك بالتعليم. اعثر لنفسك على مرشدين حكماء. اقرأ بقدر ما تستطيع. ادرك أنه لا يوجد إنسان معصوم عن الخطأ.

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If you’re interested in learning something new, one of the best ways to do it is by taking a class. The classes you take can be affiliated with a university, but they don’t have to be. Do some research to find out if community members where you live teach classes or workshops on their areas of expertise.  Self-directed learning is just as valuable as taking classes. If you don't have access to a class on a subject you'd like to know more about, find alternate ways to learn. Check out books from the library, interview people, and learn by doing. For example, if you want to learn a new language, you could take a class or do so completely on your own. Find a group of people who speak the language, read books written in the language, and travel to the country where the language is spoken. Who in your life strikes you as wise? Wisdom comes in many forms. It could be a pastor who gives people something important to reflect on each week. It could be a teacher who has the ability to inspire people with his or her knowledge. Maybe it’s a family member who reacts to every difficult situation with a level head.  Identify why you feel the person is wise. Is it because the person is extremely well read? Does she give excellent advice when people are in need? Does he seem like he's figured out the meaning of life? What can you learn from him or her? What life choices and behaviors can serve as an example to you? In a given situation, try asking yourself yourself what he or she would do. Reading is a way to absorb other people’s perspectives, no matter what subject they’re writing about. It gives you an insight into the way other people think that’s impossible to get in any other way. Reading up on both sides of important matters gives you the information you need to form valid opinions and make reasoned decisions. As you gain your own wisdom and experience, you’ll find that those you looked up to as mentors have their own failings. Don’t hold people to such high standards that their mistakes shock and repel you. Strive to...


خصّص الوقت لتتبّع طعامك. استخدم تطبيقًا لتتبّع الغذاء المستهلك. احتفظ بمذكرة للطعام.

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Oftentimes, people avoid dieting because they “don’t have the time” to measure out portions or to “count calories.” If you’re serious about dieting and sticking to a 1,500 calorie diet, you need to justify this time expense to yourself. Your diet won’t be as effective without it. Not only will it help you keep up with how many calories you’ve eaten in a day, but it will force you to really evaluate your food choices and your daily routine. Using a food tracking tool can be a very useful  to help track your daily caloric intake. There are a variety of free smartphone apps available to use such as         My Fitness Pal. These apps take the hassle out of counting calories. Simply enter your food and let them do the rest.  Many apps can also scan products you buy at the store. For example MyNetDiary’s Calorie Counter Pro app can scan barcodes while tracking up to 45 different nutrients. This app also has the ability to track your exercise.  Try a couple of different apps to find the one with the easiest interface for you. If the app is easy to use, it should be easier for you to keep up with. . You should record everything you eat for several weeks. Some people eat without realizing it or thinking about what they are eating. Many people underestimate how many calories they are actually consuming. You can purchase a food diary from any diet supplement store, online, or simply make your own. Be sure to use columns to keep track of the day, times when you consume food, a brief description of your food/beverages, and the number of calories consumed. It is also a good idea to note how much physical activity you complete each day. Ideally, you should complete 60-90 minutes of moderate activity daily. Since the key to a successful diet is eating healthy and exercising regularly, recording both food and exercise in the same place will help reinforce both.


خصّص بعض الأوقات للاطلاع على رسائل البريد الإلكتروني. تجنّب إرسال رسائل البريد الإلكتروني بداعي "الأدب". حاول أن تتواصل من خلال قنوات تواصل أخرى عند التمكّن من ذلك. قم بالحدّ من عدد الرسائل التي يُسمح لك بإرسالها يوميًا.

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It's easy to sink a ton of time during your day into checking your email. This is a common problem especially in office settings. Because of this, it's a good idea to try to change your habits to reduce the amount of time you spend dealing with your email. Set limits, giving yourself only two or three short periods during the day, when you are "allowed" to check your email.  For example, check your email at 9 am, 1:30 pm, and 5:00 pm, and spend no more than 10 minutes going through your messages at those times. If you are a business owner or manager, you can set these rules for your staff in order to help productivity, too. One bad habit that many people have is replying to an email just to be polite. They treat it like a conversation but what it really does is create more email for everyone. Don't feel compelled to reply to an email using responses like "have a good day" or "thanks". Generally, you should only reply to acknowledge that you got a message if it's important that the other person knows you got it. For example, if someone sends you some paperwork, it's better to respond by returning the filled paperwork or with a message saying when they can expect the papers back. Emails are designed for quick, one off messages. The sort of thing where you need to exchange no more than two or three messages to complete your conversation. If you need to send many messages, or have more of a conversation, then meeting in person or talking over the phone will save both of you time and significantly reduce the number of emails you need to check. If you want to help reduce how much time you spend with your email and also reduce the amount of email that other people have to read, try setting a limit for the number of messages you can send in a day. This will make you think a bit more about how important the message is and if it really needs to be sent.  For example, if you know that you need to send a message to your boss later, you might be less inclined to email everyone about your daughter's canned food drive. If...


خصّص وقتًا للاسترخاء من أحداث اليوم قبل محاولة النوم. اخلق روتينًا لفترة ما قبل النوم. اشرب مشروبًا مُرخيًا. تناول وجبة خفيفة صغيرة. جهّز غرفتك للحصول على تجربة النوم المثلى. اختر ملابسًا مريحة للنوم. ارتد قناع نوم.

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It does you no good to go straight from working on last-minute details for your job to trying to get to sleep. You'll just sit there thinking about your work.  Spend at least one hour before bedtime relaxing your mind in preparation. Do this outside of bed. Dim the lights, and avoid television, computer, and phone screens. You're trying to quiet your mind. Just as a warm bath, a bottle, and a bed-time story lets a baby's body know that it's time to start winding down, a set, relaxing routine before bedtime will train your body to start relaxing.  Take a relaxing bath. Add a few drops of one of the essential oils, such as rose or lavender, to help yourself relax. Read a set amount of a good book. Only read one chapter a night — don't let yourself get sucked into reading through the night. Listen to calming music. The British Academy of Sound Therapy has put together a playlist of the most relaxing songs according to science. Their playlist includes artists such as Marconi Union, Coldplay, and Enya. Believe it or not, a glass of warm milk might really help you sleep better. Dairy products are high in tryptophan, an amino acid that helps make you feel sleepy. You may also enjoy the sedative effect of an herbal tea, such as chamomile, passion flower, or valerian root.  Avoid beverages that have caffeine, including some teas. Green tea and black tea tend to have fairly high levels of caffeine, so choose an herbal tea that says “caffeine-free” instead. Avoid alcohol before bed. While it may help you fall asleep faster, alcohol also reduces your REM (rapid eye movement) sleep, which can make you feel unrested when you wake up the next morning. It may also cause sleep apnea, which further disturbs your rest.  Cherries contain natural melatonin, a compound that helps your body fall asleep. Try drinking a small glass of tart cherry juice before bed. Some people may find eating a small snack before bedtime helps them sleep. Doctors recommend a small, carbohydrate-rich snack to increase your levels of tryptophan. Try a...


خصّص وقتًا من يومك للمذاكرة. رتّب مكان المذاكرة لتعزيز عملية التعلم. اجمع أدواتك قبل البدء في المذاكرة. أغلق أجهزتك الإلكترونية. استخدم دفتر ملاحظات أو جدولًا لتسجيل فروضك المنزلية. ضع خطة مذاكرة.

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Studying for a test begins well before you reach exam day. You should set aside time every day to study so that you can learn the material you're expected to know.  Daily study sessions are needed to keep the material fresh in your mind and to give yourself time to make connections between concepts. If you have other homework, you may decide to do it during your designated study time since it will help you better grasp the material. Choose an area that is clean, well-lit, and free of distractions so that you can focus on your study materials. Make a habit of studying in the same place each day.  Avoid sitting in front of the television or around a busy part of your home. Some people like to study in the library or coffee shop, but this may not work for you if you're easily distracted by movement or noises. You don't want to get started on your study session only to get derailed by not having what you need. Make sure that you have your texts, notes, writing utensils, highlighters, and other necessary supplies. Electronic devices are a big distraction, so remember to turn off your phone and television. When you need to use your computer during your study session, stay away from social media, email, and off-topic websites. Keep your cell phone away from you, as it will distract you. Only check your emails or messages after studying, during break time. Write down semester, weekly, and daily goals to keep track of what you need to study. For example, you may list all of your exams for a course on your semester plan, then break down your weekly study sessions leading up to each exam. From there, you can make a daily to-do list. You can also use a wall planner and to-do lists to keep track of assignments and what you plan to study each day. Make a timetable for exam days by marking the dates on the calendar in your planner, calendar, or notebook. Work backward to plan how you will study for the exam. For example, designate the days you want to focus on that subject, and which sections you will review each day. It's...


خطط لحضور عظة البابا. ابحث أي الأنشطة مجاني وأيها يتطلب رسومًا. احجز التذاكر مقدمًا خاصةً إن سافرت في وقت عطلة. استأجر مرشدًا مرخصًا. ارتد ملابس مناسبةً. احمل حقيبة صغيرة. احترس من النشالين.

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This will require advanced planning because the pope only speaks on Wednesdays and Sundays. To receive his blessing on a Sunday, you will have to arrive long before noon to find a good place to see him in the crowded square. You can request tickets to see him give his Wednesday papal address if you visit between September and June. Go to vatican.va to fill out a request form and fax it into the number on the form. The Vatican Museums and Sistine Chapel cost approximately 15 Euros ($19, 12 pounds) and St. Peter's Dome is approximately 6 Euros ($6.4, 4.8 pounds). St. Peter's Basilica, St. Peter's Square are free. The admission to The Vatican Museums and Sistine Chapel are combined. You cannot buy tickets for 1 of these places. You will save waiting time at the gates. However, you cannot book discount or student tickets in advance, unless you are with a tour group that does it for you. Go to biglietteriamusei.vatican.va/musei/tickets/do?weblang=en&do to book these tickets. Italy has a very strict rule that only licensed guides can tour these areas, so be sure to ask to see their licenses. There is such a wealth of art and information within the Vatican walls, that this is 1 place where your visit will be enhanced by paying a guide. Go to mv.vatican.va/3_EN/pages/z-Info/MV_Info_Servizi_Visite.html to see a description of the various tours you can choose. There is a link at the bottom of the page where you can book your tour as a group or an individual. The Vatican carries its own dress code. Ensure your knees and shoulders are covered, although some people wear long pants and long shirts as a sign of respect.  Both men and women will be turned away if they do not have their knees and shoulders covered. This means tank-tops, sundresses and short shorts will not be tolerated. Women can modify their outfit by bringing a shawl and wearing tights.  Italy and the Vatican City are extremely warm in the summer and they can be rainy in the winter. Bring lightweight clothing that dries easily. This will help you when you...


خطط لرعاية الأطفال في حال انقطاع الدراسة في المدارس والجامعات بسبب تفشي فيروس كورونا في مجتمعك. تحدث مع رئيسك عن إمكانية العمل من المنزل. ابحث عن منظمات المساعدة في منطقتك في حال خسارتك لمصدر دخلك الوحيد.

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Many schools and daycares are already closed. Additionally, it’s likely more schools and daycares will close or start early dismissals to help limit the spread of the virus. This can be really stressful if you’re a working parent, as you’ll need to find childcare. Find out about your childcare options, and try to make arrangements in advance so you’re prepared. For instance, you might ask a relative if they can care for your children if the schools and daycares close. Alternatively, you might talk to your boss about working from home or taking leave if this happens. While you don’t need to worry, you may not be able to go to work if there’s a coronavirus outbreak in your community. Businesses and other organizations will likely shut down so the virus stops spreading. To help you prepare for this, ask your boss if you could work remotely in the event of an outbreak. Discuss tasks you might perform, how you’ll be accountable, and hours you can work.  You might say, “I saw that the CDC might recommend workers stay home if there’s a coronavirus outbreak here. If that happens, I’m hoping I can work remotely. Can we discuss this?” Working from home won't be an option for everyone. However, it’s good to be prepared for this alternative if you can do some or all of your job tasks at home. You might be really worried about how you’ll support your family if you can’t work from home. Fortunately, there are organizations that can help. Local food banks may be able to help you stock your kitchen, while nonprofits like the Red Cross or Salvation Army might help with other financial needs. Make a list of places you can get help in your community.  Local faith organizations may also offer aid to people in need. Try not to worry. Everyone is going through this experience together, and the community will likely come together to help those in need.


خطط لعملية تعافيك قبل الجراحة عن طريق الأكل الملائم والحصول على كثير من الراحة. تحكم في توقعاتك. اسع للحصول على دعم العائلة والأصدقاء.

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Taking care of yourself weeks and even months prior to plastic surgery with good nutrition will help you to heal faster.  Also be sure to drink plenty of fluids and eat a balanced diet after surgery to help your body get the nutrients it needs to mend quickly.   Quit smoking to help speed up the healing process. Plastic surgery is generally done in hopes of altering one's appearance. However, it is important to note that a perceived "improvement" in appearance will not equate to perfection. There is only so much that can be done surgically to change one's appearance, so if you are expecting perfection you will be setting yourself up for disappointment.  Be careful that you do not have unrealistic hopes for plastic surgery or for the anticipated change.  Some people inadvertently seek out plastic surgery in hopes that it will "solve problems" in other areas of their life — for instance, in hopes that it may save a bad relationship, help their career prospects, cause them to be more popular in their circle of friends, or cause them to be more appealing on the dating scene. It is important to get honest with yourself about your expectations for the surgery, as well as the reasons you are doing it so as not to have your hopes too high and be disappointed. Your family and friends can be an important moral support, especially during the initial stages of healing. You may have pain, trouble completing ordinary tasks around the house, and/or potential feelings of disappointment as the positive results of your surgery will often not be seen fully until some healing has taken place, potentially months down the line. (In other words, plastic surgery tends to look worse before it looks better, as your body needs to heal the wounds and get rid of the swelling, so support during this time is key).  Depending upon how major of a surgery you underwent, you may have activity restrictions for the first while as you are recovering. If this is the case, your family and friends can help you with the tasks of day-to-day life that...


خطط للبدء في نظام ما قبل النوم قبل موعد النوم بحوالي 30-60 دقيقة. خذ حمامًا دافئًا. ارتدِ البيجامة. اهتمي بالاحتياجات الشخصية الأخرى. شغّل قرآن بصوت عذب. أخفت الأنوار. اذهب للسرير. تحدثي بهدوء أو اقرئي قصة أو كتاب.

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It can take a while to calm down for the night and get your body ready for bed. By starting a bedtime routine about 30 to 60 minutes before bedtime, your body will have a chance to wind down and relax. Taking a bath before bed can help to relax and soothe your muscles and clear your mind. Try taking a warm bath as the first part of your bedtime routine. Use your favorite bubble bath to get clean and soak in the tub for about 15 to 20 minutes. Then dry off with a clean, fluffy towel. Cozy pajamas can help you to feel comfortable and sleep better. Choose some pajamas that work with the season. For example, if it is winter and you are a little cold at night, then put on some flannel pajamas. If it is summer and you tend to get hot during the night, then put on something light, like a t-shirt and shorts. You can also do other things to make yourself comfortable. For example, if your feet feel cold, then put on some socks. If your room feels hot, then turn on a fan. After you have your pajamas on, you will need to take care of any other personal needs to make sure that you have a good night’s sleep. Brush your teeth, wash your face, have a drink of water, and go to the bathroom before you get into bed. Music can help you to relax, so it is a great addition to a nightly bedtime routine. Choose something soothing, such as classical or jazz. Or you can listen to a few slow songs by one of your favorite musicians. Just make sure that whatever you choose is nice and relaxing. Turning down the lights will help your body to release melatonin, which is a necessary sleep hormone that our bodies make. Keeping the lights on bright may interfere with your body’s ability to release melatonin. You do not need to turn off all of the lights, but make sure that any lights that are left on are dim. For example, a small table lamp or a night light could offer some dim light to help you fall asleep. After you have seen to all of your needs and made your bedroom nice and cozy, you can climb into your bed and start to relax. You do not...


خطط لمحاربة الديدان الكيسية بالمبيد الحشري في شهر مايو. ابحث عن بروز تشبه رؤوس الدود تخرج من أكياس البيض. اشترِ مبيدًا حشريًا. ضع المبيد الحشري في زجاجة رش. رش المبيدات الحشرية في أواخر مايو وشهر يونيو وأوائل يوليو.

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This is when they hatch and are at their most vulnerable. In some areas they hatch in early June. However, they often get spooked back into their sack if they are startled. They contain bacillus thuringiensis, a bacteria that is deadly to young bagworms. If you have many trees affected by bagworms, it can be expensive to thoroughly kill the bagworms with insecticide. Orthene, Talstar and Tempo are other insecticides that have been effective in killing newly-hatched bagworms. Thoroughly wet the leaves and needles of the trees that can be affected. Beware when spraying insecticide around pets and small children. Consider cordoning off the area just after you spray. This is when it can kill young larvae. Stop by late July and August when the bagworms are resilient and the insecticide no longer works.  Once September and early October begin, the adult bagworms begin fertilizing their eggs. You should begin the process of handpicking the egg sacks at this time. Adult male bagworms are moths with black wings and brown spots. They die after fertilization. Female bagworms remain inside the sack in their larval state.


خطط لنقل الشجيرة في الخريف أو الربيع. جهز الحفرة في الموقع الجديد قبل نقل الشجيرة من مكانها القديم. اسقِ الشجيرة قبل نقلها. استخرج كرة الجذور. أعد غرس الشجيرة.

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Prepare the ground at the new location well by incorporating lots of well-rotted manure or compost. It’s best to do this well ahead of time if possible. Dig up the shrub to be moved in the, fall after the leaves have dropped off, or in early springtime, before new ones form. This is important, as it will allow you to transfer the shrub as quickly as possible, which prevents the roots from getting stressed or dried out.  In order to dig a new hole, it's important to get an idea of the size of the shrub's roots. This will ensure that the new hole is big enough. To do this, take a tape measure and find a point on the main trunk of the shrub that is 15 centimeter (5.9 in) above the ground. Measure the trunk diameter at this point. Multiply that by ten to get the size of the root diameter. Once you have the root diameter, you can dig a hole of the same diameter or larger. If your soil type is sandy, give the shrub a good watering two or three days before moving it. This will help preserve the root mass when you dig it up. Dig the root ball out with the back of your spade facing the plant. You can move it to its new location by placing it on an old sheet or tarpaulin which you can drag across the ground.  If you don't have time to replant the shrub immediately, you will need to tie up the branches of the shrub to protect them. Start at the bottom and use a spiral wrapping movement to wrap the branches against the trunk. Make the roots as compact as possible but avoid damaging the branches by tying too tightly. Lower the shrub's root ball into its new location and cover with soil. Don’t tamp the soil down with your feet as this can damage the roots. Water the shrub well until it's established in its new position.


خطط مسار هروبك. اذهب للفراش مرتديًا ملابس الخروج. جمّع فريقك. ضع الحيوانات الأليفة في الاعتبار. اصنع نسخة مزيفة منك في غرفة النوم.

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Before you find yourself in the middle of your squeaky staircase with your mom's Pomeranian nipping at your heels, you need to think of the obstacles between you and a night of freedom. Where are your house's loud spots? What are your parents habits? Is there any chance your dad will hop up for a midnight bowl of ice cream and Leno at the exact moment you're trying to sneak out? Before you sneak out, consider:  Your parents' bedtime and sleep habits Your travel plan What to blend in with, and how to blend in Where you'll meet up with your friends Your route out of the house Your route out of the neighborhood Animals Back-up plans and excuses Giving some thought to your clothes ahead of time can save you some grief later. Say your parents wake up and you come in wearing your party clothes. Oops. It'll be hard to pawn off a "Oh, I just went for a walk" excuse. Anticipate the worst case scenario and prepare for it.  Wear bedclothes over your regular clothes. Make sure your parents see that you're dressed for sleeping. Take off your bedclothes when you get outside. Stash them somewhere close-by, or in your car, or stuff them somewhere your parents won't look, like the mailbox. Before you sneak back in, change your clothes. If your parents happen to be up, or awaken when you enter, you'll be able to use a quick-excuse more easily if it looks like you've been sleeping recently. If you are just sneaking out to hang with friends, and have no specific clothing to wear, consider where you will be, and how to blend in. Although many people think black is a good color, it is not. Black - As mentioned above, this is not a wise choice for camouflage, as most shadows are not black.  Dark blues or purples - A better choice for blending in. Most shadows tend to be darker shades of blue and/or purple. Green - A good option for blending in with trees, bushes, and weeds. Sand/khaki - Better for staying hidden in sandy environments. Grey - A good choice of camouflage for rocky terrains. Brown - Better for woody areas. Not...


خططا للذهاب في إجازة معًا. اخلق تقاليدًا. قوما بخلق لحظات معًا. جددّا العلاقة الجنسية. أظهر حبّك لشريكك بالهدايا والمفاجآت والمغامرات.

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Even if you can’t afford a vacation right now, sitting down for a few hours and discussing your dream vacation will help you to reconnect. It will also provide you both with something to look forward to and daydream about. If you get to take the vacation someday, it will be extra special because of all of the time you spent planning it together. If you never get a chance to take the vacation together, you will still have many happy memories of planning the vacation. Having shared traditions is a great way to strengthen the bond between you and your partner. Brainstorm with your partner to create some traditions that will strengthen your bond. You can look forward to these traditions and create new ones as your relationship continues to progress. Many traditions evolve over time as a result of your mutual likes and dislikes. For example, you might both enjoy watching the Oscars and start a tradition of having an Oscar watching party where you both dress up and present each other with an award. Make a conscious effort to do things together. Even if your schedules are tight, make sure that you set aside some time to spend together every week. You can cook a meal together, go shopping together, or watch a movie. Try to have a date every week to stay connected. Things can become boring between couples that have been together for a long time, but you can always do things to spice up your sex life. If you are willing to try something new, you can reinvigorate your sex life and breathe passion into the relationship. Be open and honest about your desires – you should always talk with your partner before trying something new. It is too easy to take someone for granted when you’ve been with them for years, but you need to take the time to acknowledge how much your partner matters to you. Bring flowers home from work, bake a cake just because, or buy those new shoes your lover has been eyeing. Showing that you think about your partner even when you are not together is a fantastic way to keep your love alive. Remember...


خططي لما سوف تقولينه. اختاري المكان والزمان الأمثل. يمكنك إحضار شخص ما معكِ كصديق تثقين به، حيث بإمكانه أن يصبح شاهدًا ويدافع عنكِ عند اللزوم. قومي بوصف كيف تشعرك تصرفاته. كوني حذرة من ردود فعله. تجاهلي الاعتذارات. استدعي مساعدة مراكز العنف الأسري إذا أصبح شريكك عنيفًا. جدي مأوى آمن. لا تجيبي على محاولاته للاتصال بك. يمكنك الحصول منه على تعهد أمام دائرة الشرطة بعدم التعرض لك.

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It is a good idea to practice what you will say to your boyfriend when you break off the relationship. This will help you work through your thoughts to find the best way to express yourself. This can be very hard to do when you are the victim in a controlling relationship. But you deserve to be heard and respected. Breaking up is usually best done in person. But in an abusive relationship, you should carefully anticipate your boyfriend’s reactions and choose the safest way to lose him instead. If you don’t think he will become violent, then you can do this in person. You may want to choose a public place where he can’t hurt you or break your things. If you think he will get violent, you should just leave the situation without an in-person explanation. You can leave a note if you feel it’s necessary. If you have children or pets, take them with you. If you are concerned at all about your safety, bring a trusted friend with you. This person can be a witness and advocate for you. You can take this opportunity to tell him how his possessiveness has made you feel. Use assertive communication to tell him what you need from a healthy relationship. Tell him that the relationship is not meeting your needs and that you are leaving. You can give some specific examples of how he disrespects you, isolates you, or controls you. Be aware that your boyfriend may not listen to your explanations. He may become very defensive. He may turn violent or apologetic, or he might just ignore you. Stick to your guns and do what’s right for you. Your partner may try begging you to stay and to forgive him. But be extremely wary of promises that he will change. Abuse can “cycle,” in that there is a period of calm, followed by an escalation, and then an attack. After the attack, the entire cycle can begin again. If you’ve reached the decision to leave the relationship, listen to yourself first and foremost. Ignore his apologies and begging. If he threatens that he’ll hurt himself if you leave, you need to ignore him. His actions are his...


خطّط لعملية نقل الكلبة. اطلب من صديق مرافقتك. اكتب الأسئلة التي تجول في خاطرك لطرحها على الطبيب البيطري عند زيارته.

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Your dog won't be allowed home until she is up on her feet and able to walk. However, this doesn't mean she should walk home. Carry a small dog in your arms, or arrange transport for a large dog. The vet may keep your dog overnight if she still seems loopy from the sedatives she was given, or if she cannot walk on her own. Take a friend along when you collect your dog from the clinic. It is often tricky to remember instructions when you are anxious to see your furry companion again. Your friend can be an extra pair of ears, to listen for instructions that you might forget in the heat of the moment. A friend can also hold doors open and assist you in getting your dog into and out of the car. Most clinics give comprehensive verbal and written instructions describing what to do after your dog has had surgery. Before you arrive at the clinic, it is also a good idea to write down any questions you might have concerning postoperative care. Writing your questions down and going throughout them one by one with your vet may help you to feel more prepared to take care of your dog.


خفف الألم والتورم باستخدام الثلج. استرح. استخدم مضادات الألم لتخفيف شعورك بالألم.

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The cold will slow down the rate of swelling. It will also help numb it a little bit.  Use an ice pack or a bag of frozen peas wrapped in a towel. Don’t put the ice directly on your skin because this can damage your skin. On the first day, ice the fracture for 20 minutes per hour each hour during the day. For the next few days afterwards, use the ice every three to four hours. If you stay quiet your body will be able to direct more energy into healing. Resting will also reduce your chances of injuring yourself more.  If it hurts to move your arm, don’t. That is your body telling you that it is too soon. You may need more sleep while healing. Be sure to get at least eight hours. Being rested will also put you in a better mood and help you cope with the pain. These medications will also reduce inflammation. But wait 24 hours after the injury occurred before using these medications because they can increase bleeding or may decrease bone healing. Waiting 24 hours allows your body to begin healing naturally.  Take over-the-counter NSAIDs, such as ibuprofen (Advil, Motrin) or naproxen (Aleve, Naprosyn), if your doctor approves them. However, don't combine them or take more than recommended because they can cause kidney damage. Additionally, you may develop gastric ulcers if you use them long term. Follow the manufacturer’s instructions and your doctor’s orders. Do not take more. Do not give medications containing aspirin to children under 19. Consult your doctor if you have or have previously had heart disease, high blood pressure, kidney problems, stomach ulcers or internal bleeding. Do not mix these medications with alcohol or other medications including over-the-counter medications, herbal remedies, or supplements. Talk to your doctor if your pain is still unbearable. Your doctor can write you a prescription for something stronger.


خفف القلق من خلال ممارسات الاسترخاء. تدرّب على تقنيات التنفس العميق. تأمّل. اخلق مجموعة دعم لنفسك. احتفظ بمذكرات.

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Relaxation practices have proved to be very effective in improving overall mental health. They reduce the symptoms of stress, and can help prevent relapses of ASD. They can also help treat the secondary effects of mental illness like insomnia, fatigue, and hypertension. When you seek psychological help for ASD, your therapist will probably teach you several relaxation exercises. It is usually a part of cognitive behavioral therapy. A common and powerful tool for reducing stress is deep breathing. By using the right techniques, you can effectively lower your stress level and help avoid future problems.  Take breaths from your abdomen, not your chest. This will pull more oxygen into your body and help you relax. When breathing, place your hand on your stomach to make sure your abdomen rises and falls when you breathe. If it doesn't, you aren't breathing deeply enough. Sit up with your back straight. Alternatively, you could lie on the floor too. Breathe in through your nose and out through your mouth. Take in as much air as you can, and then exhale until your lungs are completely empty. Like deep breathing, meditation helps release stress from the body and lets the you achieve a state of relaxation. Regular meditation can help improve your mental and physical health by reducing your levels of stress and anxiety.  In this process, the person shifts to a quiet place, concentrates on a single sound, and allows his or her mind to turn away from all concerns and thoughts of daily life. Select a quiet place, sit comfortably, clear all thoughts out of your mind and concentrate on the image of a candle, or a word like “relax”. Do this for 15 to 30 minutes daily. People with good support networks are less susceptible to episodes and relapses of mental illness. In addition to family and friends, you can reach out to support groups for help and camaraderie.  Share your issues with those close to you. Don't bottle up your feelings. Telling your family and friends what you're feeling is very important for building a support...


خفف المُبيض. انقع وعاء التغذية في المُبيض لمدة ساعة. نظف وعاء التغذية بفرشاة تنظيف الزجاجات. اشطف وعاء التغذية بعناية. أعد ملء وعاء التغذية.

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If there is black mold in your hummingbird feeder, you will need to clean it with bleach, peroxide, or vinegar. You should never use bleach without diluting it first, as this can be dangerous. You should also make sure to wear gloves when handling bleach and have adequate ventilation. Vinegar and peroxide are weaker so they will take longer to remove the black mold. However, they have the advantage of not creating toxic dioxin chemicals by reacting with organic compounds like sugar. To dilute bleach, mix a quarter cup of bleach with a gallon of water. It's easiest to put your bleach and water in a large bucket. This is important to remove any mold and spores that could potentially harm hummingbirds. Submerge all parts of your bird feeder in the bleach solution. Allow them to sit for an hour. Remember to wear gloves when working with bleach. Keeping your gloves on, remove the parts of the bird feeder from the bleach. Clean each part of the feeder with a bottle brush.  Make sure to scrub off any traces of black mold. You do not want any black mold on the feeder when you put it back in place. Where gloves for the duration of the cleaning process. It's vital to rinse the feeder as bleach can be dangerous to birds. Run the feeder under hot water until the water runs clear. Because bleach reacting with organic compounds like sugar can create very toxic dioxin chemicals, it is highly-recommended to boil the feeder in a large pot of water after rinsing it to ensure all traces of bleach residue are removed. If your feeder has a type of plastic that cannot be boiled then soak the feeder in a large pot of water for several hours, stirring periodically. After bleaching a feeder, you do not need to let it air dry. You can simply refill it and put it back in place. However, if the feeder is very wet, you can pat it dry slightly with a towel before putting it back in place.


خلص حديقتك من الفوضى والركام. أزل النباتات من محيط المنزل. سد الشقوق والفتحات الموجودة بالجدار الخارجي. قم بتركيب الأسلاك الحاجزة للحشرات. أزل الضوء الخارجي أو غيره.

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Clear away piles of grass clippings, leaves, firewood, mulch, or compost.  Dark places attract wolf spiders, which hide in these areas during the day. By exposing as much of your yard as possible to sunlight, you make the area relatively unappealing to wolf spiders. Clear away as much debris and clutter from your yard as possible. Even objects like empty planters, stones, and grills can provide a dark hiding place that will attract wolf spiders. Move shrubs and other heavy, ground-covering plants away from the building.  Wolf spiders love to hide in dark places, and low vegetation is among the wolf spider's favorite hiding spots. If possible, remove all heavy ground-covering plants from the yard. If this is not possible, you should at least move these plants away from the perimeter and to the outer perimeter of your yard to draw the spiders away from your home. Make sure that all cracks and gaps leading from the outside in are patched up, preventing wolf spiders from sneaking in.  Use caulk to fill in gaps, holes, and cracks in the side of the foundation or along the exterior wall. Add weather stripping to doors and windows to minimize the risk of allowing a wolf spider to sneak in beneath. Patch up broken window screens or replace the screens completely. Tightly fix a fine-mesh screen over all vents that lead to the outside. Pay special attention to foundation vents. While wolf spiders can get into your home through attic vents and chimneys, they are primarily ground-dwelling hunters and are most likely to enter in through vents and crawl spaces along the foundation of the building. Lights on the outside of your house attract flies, moths, and other insects at night, providing an appealing food source for wolf spiders.  Keep your lights turned off as much as possible to limit the number of insects drawn to your home. Draw your blinds or shades closed to keep indoor lighting from flooding out. Switch to sodium vapor lights instead of standard outdoor lights. These lights have a soft yellow hue which is less...


خُذي خطوة. كوني ناعمة. احترميه كقائد. احترمي عقليته. كوني صبورة ولا تتعجّليه.

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Many mistake the bull for being a bit aloof and cold. It's not that he is unhappy with his surroundings, it's just that he keeps his emotions on the inside and tries to be practical at all times. So he may be interested in you, but you may not know it! You may have to make your move -- or you could be waiting for a while! You don't have to do something super extravagant -- again, inviting him over to dinner would be super impressive to him. And no need to swarm him with your intensity either; a simple cup of coffee will show him you find him intriguing. A Taurus man loves a cozy, cuddly, inviting atmosphere. He adores staying at home to just be with a woman -- you. Dress subtly alluring in public and more alluring in private. Your Taurus Man will appreciate it, knowing it's just for him. Show him you're physically interested without making too much of a show of it. Graze his shoulders as you pass, lightly massage his arm, keep him aware of your touch until he has no choice but to break out of his cage. In the end, Taurus wants a relationship where there's mutual respect. The idea is to respect him as a builder -- he'll, in turn, respect you in your own right. Handle conflict with a delicate hand and he'll respond. Taurus are natural leaders and they love to take charge. Guidance and support will work better than confrontation. The Taurean man has enough issues with his own temper, much less anyone else's. A Taurus is slow to change. He likes routine and doesn't like change. If you try to change him, remember, you are angering a BULL! Try to roll with his flow. If you don't understand something, just ask! He'll gladly include you in his routine if you show that you're trying to understand and share in something that matters to him. He likes planning, too. If you're overcome with brilliant ideas, run them by him before you start implementing them. He'll probably be able to bring you back down to Earth and actually get things done! The Taurean man likes to feel out his adventures. He needs to wrap his mind...


دافع عن قضية مهمة. حقق النجاح في مجالات الفنون والتسلية. حقق النجاح في السياسة والأعمال.

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Oprah has become renowned for her positive impact in the world. If you are passionate about creating a better society and have made notable strides, Oprah may reach out to you to help with your cause. While she is a famous philanthropist she also mobilizes organizations to create a positive impact around the world. Follow her lead and join one of her many charitable causes. Oprah both interviews and interacts with many people who affect positive change in the world. While contacting Oprah shouldn’t be the sole reason you do your work, it could be a great bonus. Oprah is known for interviewing celebrities, athletes, actors and actresses. If you are interested in pursuing a career in film or sports or have garnered fame some other way, you have a very good chance of contacting Oprah. Oprah is famous for her book club so if you become a famous author, you may have a chance of contacting her to discuss your work. Oprah not only interviews titans of industry and politicians but also often partners up to bring about change in the community. She also is a savvy business person and understands how to partner with good brands.


دخّن السيجارة.

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You can roll a new cigarette whenever you want to smoke, or you can pre-roll a bunch of cigarettes so that you don't need to do the work at the moment. Some people find the act of hand-rolling to be a useful way to limit their cigarette consumption—it is harder to chain-smoke if you have to spend several minutes rolling each cigarette.


دخّن بغير اندفاع. استنشق سجائرك. ازفر الدخان. تخلص من الرماد بشكل صحيح. أطفئ سيجارتك.

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When smoking, be sure that you are not rushed, that you will not be bothered, and that you are either alone or with people you like. This will allow you to enjoy your smoking time that much more, especially if you have smoking buddies with you. When putting a cigarette up to your lips, it should not pass your teeth. Put the lit cigarette up to your lips, then suck the smoke gently with a long steady intake into your lungs, hold the smoke there for a second, then inhale normally, through your mouth, drawing air into your lungs. This helps to reduce mouth cancer also.  When inhaling be sure not to hold the smoke in your mouth and exhale quickly. This is called "bum puffing" and will taste a lot worse than a proper inhale. Some recommend wetting your lips with your tongue slightly before putting the cigarette to your mouth, so the cigarette doesn't stick to your lips. After inhaling, keep the smoke in your lungs for a short while then exhale. Smoking a cigarette is not like smoking marijuana; you will not get high from inhaling and waiting until you nearly pass out to exhale.  Instead, breathe in normally lung capacity, hold it for a moment, then exhale. The cigarette should be ashed whenever the ashes get to the length of about a 1/4" inch or more. There's no precise length at which one should ash a cigarette, so use your best judgment. Ash the cigarette in an ashtray if there is one available. To ash, tap the cigarette lightly on the ashtray, or if outside and not near an ashtray, shake the cigarette swiftly with your fingers. Don't aggressively flick your ashes away. Once the cigarette is down to just before the filter, extinguish it. When outdoors, throw the butt down near you, and step on it, twisting your foot on top of it before removing your foot to ensure it has gone out completely.  When putting a cigarette out in an ashtray, hold the cigarette vertically, lit end down. Push and grind the cigarette into the tray until there's no sign of glowing heat. Make sure to throw the cigarette in a bin if...


درب قدميك عن طريق تمارين القرفصاء (السكوات). تقوية الظهر باستخدام "رفعة الأثقال المميتة". احصل على ذراعين أقوى من خلال تمارين (الذقن المرتفع/ العقلة). قم بتمارين رفع الأثقال من وضعية الاستلقاء للحصول على صدر أكبر.

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Stand with your feet shoulder-width apart. Either use a squat rack with a barbell or hold dumbbells in your hands over each shoulder. Lean forward slightly, keeping your head back, and bend your knees until your thighs are parallel with the floor. Do not let your knees go past your toes. Slowly rise to the starting position. Do six to eight reps and three to four sets. Rest for about 45 seconds in between sets. For this exercise, you may either use a Smith Machine, a barbell, or two dumbbells. Stand with your feet shoulder-width apart and, using an overhand grip, slowly lower the weight down and return it to the starting position, focusing the work on your hamstrings and lower back.  Do six to eight reps and three to four sets. Rest for about 45 seconds in between sets. To increase the difficulty of this exercise, bend at the waist, grasp the weights, rise to a standing position, then pull the weights up to your chest and press them over your head. Lower them back to your chest, then lower them to your sides, bend at the waist and rest them back on the floor. Place your hands on a fixed bar. For pull-ups, have your palms facing away from you; for chin-ups, have your palms facing you. Lift your body with your legs crossed behind you until your chin is higher than the bar, then slowly lower your body back to the starting position.  Do six to eight reps and three to four sets. Rest for about 45 seconds in between sets. To increase the difficulty of this exercise, wear a weighted belt around your waist. Increase the weight as you gain strength. Lay on an exercise bench with your feet flat on the floor. Hold a barbell or two dumbbells in resting position at your chest. Press the weights over your head, extending your arms and straightening your elbows. Lower the weights back to your chest. Do six to eight reps and three to four sets. Rest for about 45 seconds in between sets.