Cat rambut Anda. Kenakan warna-warna gelap. Kenakan sepatu skate hitam. Kaus kaki yang Avril kenakan adalah kaus kaki tinggi (kaus kaki skater), tingginya mencapai separuh betis, tidak sampai atas lutut, tetapi tingginya mencapai antara telapak kaki dan lutut Anda, berwarna putih, dengan garis di atasnya. Kenakan ikat pinggang stud dengan gesper yang keren. Kenakan banyak gelang berwarna merah dan hitam.

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If your hair isn't already blonde, consider dying your hair blonde. Then streak your hair black. Wear black, white, dark red, and navy blue clothes.  Any dark, solid colored tank tops work well, and you can wear two tanks at the same time with both of them showing. For a unique Avril look, put crazy pins on your shirt and pants. Wear boys shirts, cargo pants or baggy jeans. Wear hoodies and put your hood up. Get brands like DC's, Vans, and black high-top Converse.   Do not forget the solid-coloured sweatbands and spike bracelets. Add rings and chains to add to the Avril look.  Wear rings on your thumb.


Cat struktur gazebo. Tambahkan bahan penutup. Buat dinding. Buat gazebo yang unik.

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You can paint the entire wood structure whatever color you want to. Paint it to match your house or paint it a bold color to make it a backyard accent piece. Make sure the paint you use is appropriate for outdoor use. Paint can additionally protect the wood, prolonging the life of your structure. You can of course add corrugated aluminium or fiberglass roofing fit to size and secured with nails. However, for a magazine look, screw hooks 1” away from the top and bottom of each angled roof beam (on the inside area). Suspend stretch cable between these hooks and use curtains with rod pockets at the top and bottom to create beautiful designer-look roofing. You can similarly install curtain rods on the inside of the structure to hang curtains to create movable walls. These can be tied back to the posts when not in use. You can add all sorts of other extras to your gazebo. Hang flower pots between the posts and windows. Hang string lights to create a romantic effect. Fill it with a table and chairs or even a bed! You are limited only by your imagination.


Cat tongkat Anda menggunakan cat akrilik berwarna dasar. Tambahkan sedikit efek pelapukan menggunakan warna terang dan gelap dari warna dasar Anda. Biarkan cat kering, kemudian segel tongkat Anda supaya lebih awet.

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Most wants will be some shade of brown, but the Harry Potter movies also had wands that were white or black. You can even paint your want different shades of one color to make it look more like wood. Consider using watered-down acrylic paints if your chopsticks are made out of bamboo. This way, the original texture still shows through. Take the darker shade, and use it to fill in any nooks and crannies on your wand. You can use a q-tip or a pointy brush to get to those hard-to-reach areas. Then, take your lighter shade, and use it to highlight all of the raised areas. If your wand is black, you will only need the highlights. If your wand is white, you will only need the shadows. Bring the wand outside and set it down on a sheet of paper. Spray it with some clear, acrylic sealer, and wait for it to dry. When the wand dries, turn it over, and spray the other side. Repeat this step, if necessary.  Sealing the wand is not absolutely necessary, but it can make the paint job last longer. You can use a matte, satin, or glossy finish.


Cat ulang dinding rumah. Kelupas kertas dinding (wallpaper) dan ganti dengan cat. Atur pencahayaan. Beli peralatan rumah baru. Perbaiki lantai yang lecet, bernoda, atau tergores. Perhatikan hal-hal kecil di dalam rumah. Perhatikan sekeliling rumah Anda bersama seorang makelar.

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Time and time again realtors stress that a fresh coat of paint is the easiest way to increase the value of your home. That said, a bright purple room may be off-putting to potential buyers. Go for neutral tones like beige or muted green with simple white baseboards to appeal to a wide range of buyers.  If you are on a budget then paint the most commonly used rooms first, like the kitchen, living room, and main bathroom. Avoid both bright colors like pink or yellow and dark shades like navy or chocolate brown, as these are polarizing choices for certain buyers. Wallpaper is a big turn-off for potential buyers because it is a hassle to remove if they don’t like it. Stick to neutral paint colors to get the maximum value for your house. Some wallpaper, especially in small rooms, can be effective if chosen correctly. Stick to calm, simple patterns over big and bold images. A 2007 HomeGain survey found that lighting was the number one thing potential buyers used to separate good homes from great ones. You can add attractive lighting in a variety of ways:  Install mood-enhancing dimmer switches. Put in a skylight or sun tubes (glass holes in the roof that allow in sunlight) to bring light in naturally. Remove large and stuffy curtains. Replace old light bulbs with energy-efficient LEDs for a clean, modern look without breaking the bank. A new oven, washing machine, or fridge tells a buyer that the home is up-to-date. Old appliances, however, can signal that your home is in need of costly repairs or improvements, lowering value. Buy one new appliance if you can’t afford multiple. Having one shiny, high-end appliance like a dishwasher gives the impression that all of your appliances are high end.  However, a new stainless steel oven will look odd if the rest of the appliances nearby in are worn, retro styles.  If you are on a budget, look up new "faces" for your appliances. Often the front plate of an oven or dishwasher can be removed and replaced with a new one if you call your manufacturer and ask for a replacement....


Cat ulang jika tidak berbahaya. Tutup lapisan bercat timbal dengan papan gipsum. Bersihkan dan ganti cat.

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Lead paint that is in good condition can be painted over to seal it and prevent any lead fumes from entering the home. You can use water-based paints over the lead paints or encapsulants, which seal the lead paint so it won't chip. Doing this will ensure the lead paint is not a hazard. You can also cover the lead paint with a new surface, such as drywall. This will prevent the lead paint from getting damaged, exposing everyone in the home to lead. Removing lead paint can be difficult, as you do not want to sand, power wash, or scrape off the paint without safety goggles, gloves, and a respirator. Breathing in lead dust can be toxic. Consider hiring a professional to remove the lead paint and replace it with water based paint so you do not put yourself or others at risk. Lead paint on doorways, windowsills, and stairwells can be replaced by removing the actual materials and putting in new materials.


Catat 8-12 siklus menstruasi Anda di kalender. Hitung jumlah total hari dalam setiap siklus. Cari tahu siklus terpendek yang tercatat. Cari tahu siklus terpanjang yang tercatat. Tentukan jendela masa subur.

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To get a sense of your menstrual cycle, you should be prepared to track your cycle for at least eight to 12 months. Use a calendar you can write on and mark down each day of your cycle or keep track of your cycle on your cellphone’s calendar app. The calendar method will help you keep track of the length of each of your menstrual cycles, which can then help you determine when you are most fertile, or your fertility window.  Circle the first day of your cycle, which is the first day you have a menstrual flow, on the calendar. This will be Day 1. Continue to circle each day of your cycle for the entire month. Stop circling days of the month when your period is over. The average menstrual cycle can range between 28 to 32 days. Repeat this day-to-day tracking of your period for at least eight to 12 months. This will give you a clear sense of your menstrual cycle and hopefully account for any irregularities in your cycle. Make sure you include the first day of your cycle when you count. Do this for all cycles you have tracked. An example cycle record may look like this:  January 20: 29 days February 18: 29 days March 18: 28 days April 16: 29 days May 12: 26 days June 9: 28 days July 9: 30 days August 5: 27 days You should not use the calendar method if your cycle is less than 27 days during an eight to 12 month period. This cycle will be used to determine your first fertile day or the start of your fertility window.  Subtract 18 from the total number of days of your shortest cycle. Count the resulting number of days from day one of your current cycle and circle or mark that day with an X. Make sure you include day one when you count the days. The day you circled or marked is your first fertile day. For example, if your shortest cycle is 27 days, subtract 18 from 27 to get 9. Then, count 9 days from day one of your current cycle to get your first fertile day. If day one of your current cycle is the fourth day of the month, you will count 9 days from the fourth day. You will then mark the 12th day as your first...


Catat aktivitas fisik. Catat informasi gizi. Catat progres sampai ke tujuan. Catat pengeluaran untuk makanan.

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If you're keeping your food diary as a way to track calories and get in shape, it makes sense to write down your physical activity, too.   Record the type of activity and time spent doing it.  If you can, also add about how many calories you've burned during that particular exercise. See how your level of exercise affects your hunger level and what you eat.  Make notes whether you've noticed increased hunger overall or if you experience increased hunger immediately after a workout. If you're keeping a food diary to make sure you're getting enough of a certain nutrient, you might want to record the nutrition information for each item. It's easy to find nutrition information for any type of food online and many food journal apps automatically provide this for you.  Examples of nutrients to track include:  Fiber Protein Carbohydrates Iron Vitamin D A food diary can be a motivating tool when you have a goal you want to reach that's related to your diet. Whether you want to lose weight or you're just trying to eat more fruit and vegetables, tracking your progress will inspire you to keep going and show you where there's still room for improvement. Here are a few ways you can track it:  Record your weight. Write it down at the end of each week so you can see how it has fluctuated. Note important milestones. If you successfully eliminated gluten from your diet for a month, note it in your diary. Record how much exercise you can perform. For example, record your progress toward running a 5k. Since you're already writing down everything you eat, why not also write down how much it costs? It's a great way to stay within your food budget for each day, week, and month. You might be surprised when you find out where you tend to spend the most money.  Note how much you spent on each meal. Include meals you make at home as well as the meals you eat out. Look for patterns to determine how much you spend on food each week or month, and find places where you can cut back. It might be helpful to tally up how much you spend on...


Catat apa yang Anda santap dalam jurnal makanan. Catat berapa kalori yang dibakar melalui olahraga. Timbang berat badan tepat setelah bangun setiap pagi.

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Remembering how many calories you’re eating every day can be difficult. That’s why using a food journal is so helpful — you can refer to it at the end of the day and add up how many calories you ate so you know whether or not you’re on the right track. Whenever you eat something, write it down in your journal along with how many calories it is.  Your food journal doesn’t have to be a physical book. You can keep track of the foods you’re eating in a note on your phone, or by using a food journal app. Some food journal apps you can try are MyFitnessPal, Calorific, and Lose It. Just like the foods you’re eating, it’s a good idea to write down how many calories you’re burning through exercise every day. That way you’ll know whether or not you’re burning enough to lose weight. Over time, if you notice that eating less and exercising isn’t adding up to a 1,000 calorie deficit every day, you’ll know that you need to change your routine.  To figure out how many calories you're burning through exercise, enter the exercises you're doing and how long you're doing them for into an online calorie-burning calculator. You can find a calorie-burning calculator at https://www.healthstatus.com/calculate/cbc. Since you’re trying to lose weight in a short amount of time, it’s important that you keep tabs on your progress. Weighing yourself every day will give you an idea of whether or not you need to eat less and exercise more.  You won’t see a change in your weight every day, but if you see your weight going up or not changing for over a week, you’ll know that something needs to change.


Catat atau bicaralah tentang rasa bersalah yang ada. Lakukan uji realitas. Lepaskan diri dari penilaian sendiri. Bayangkan perasaan bersalah yang ada sebagai sebuah mobil.

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Verbally or visually processing your feelings can help you get to the source of them. For example, you can identify if your guilt is out of proportion to your actions by writing out the situation in a journal. Journaling or talking about your guilty feelings with someone else can help you recognize whether they are valid or not.  Developing a regular habit of journaling or talking to someone can help you process feelings of guilt so that you stop feeling this way. Journaling also gives you something to look back on to help you see your progress.  Find a psychologist to discuss your feelings with if nothing you do at home is making these feelings go away. The reality is often that you are not at fault, especially when you truly do not know the source of your guilt. It is helpful to take a moment and do a reality check when you’re feeling mysterious guilt. The truth about what is happening around you can show you that it’s not your fault. In these cases, give yourself permission to let go of the guilt.  Perform a reality check by sitting down and considering what is truly happening, not what you imagine is happening. You might need the help of a friend or family member to help you see things the way they truly are. Ask someone to sit down with you and give their perspective. For example, if you usually are very organized and one day you miss an appointment, you should not feel guilty. You are allowed to make mistakes. Let go of guilt by recognizing your responsibility, expressing your sadness that the situation occurred, and focusing on the present. One technique for processing guilt is to look at guilt as a judgement against yourself. To help yourself stop feeling guilty, take a moment to release yourself from your own judgements.  Make a list of all the things you feel guilty about or recognize that you have judged yourself for. It could be as broad as telling yourself that you are a bad person, or as specific as telling yourself you are stupid for dropping your coffee this morning. Sit down and say out loud,...


Catat beberapa hal setelah percakapan dengan perekrut. Telusuri situs perusahaan untuk menemukan informasi lebih lanjut. Tulis surel profesional dan personal. Tambahkan baris subjek spesifik dan profesional. Gunakan alamat surel formal. Lampirkan CV pada surel. Kirimkan surel dalam 48 jam setelah pameran karier.

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When you send your thank you email you want to include something specific that you remember from the conversation. Given that you'll likely talk to many recruiters over the course of the job fair, take a moment to reflect after each interaction and write down the key points in the conversation.  If you told the recruiter you'd do something, such as apply for a job on the company's website, make a note to do that as soon as possible. Reflecting on the conversation may trigger new questions that you want to ask the recruiter. Write those down too – you can include them in your email. When you get home from the career fair, take some time to look at the websites of the companies you're most interested in working for. Take notes of things that catch your eye. You may want to ask questions about them or express interest in them in your email.  On the company's website, look for a tab for press releases or recent news. This is an easy way to get up-to-date on what's going on with the company. Write down the names of managers or department heads who oversee the department you want to work in. You may want to connect with them later on. A thank-you email is relatively brief and has a relatively universal structure. You can use the same basic format for all of your thank you emails – just make sure you send them to the right recruiter. Here's a basic template you can follow:  In the first paragraph, mention the name of the career fair and something you talked to the recruiter about. If you promised to do something, such as apply for a job on the company website, let them know if you've done that. Your first paragraph should be 2 or 3 sentences. In the second paragraph, ask any questions you have based on the conversation or information you gathered from exploring the company's website. If you don't have any questions, mention any particular things that interested you and explain why. Your second paragraph should also be 2 or 3 sentences. In the third paragraph, restate the particular position you're interested in....


Catat berat badan anjing Anda. Berkonsultasilah dengan dokter hewan. Tentukan berat badan ideal anjing. Lakukan pembasmian cacing pada anjing Anda. Pastikan bahwa anjing berolahraga dengan cukup.

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If you believe that your dog is underweight, you need to begin keeping track of the dog’s weight so that you can track the dog’s weight loss, and then his weight gain as you implement weight-gaining strategies.  Be sure to share this information with your vet. You need to be sure that there is nothing causing your dog’s weight loss that needs medical attention. Your dog may have an illness or parasite that isn’t immediately obvious to you that your vet will be able to determine. Illnesses such as diabetes, cancer, hepatitis and inflammatory bowel disease may manifest as weight lost, but require additional treatments and medications. Therefore, a pet with an undiagnosed condition will not improve with food alone. In fact, they will get much worse without proper treatment. Talk to your vet about using body conditioning scoring (BCS) to help objectively assess whether your pet is too thin, too heavy or just right. A sample chart can be seen here. If your dog seems underweight based on the BCS, you should talk to your vet about an approach to help your dog gain weight.  In general, your dog is at a healthy weight if you can see their waist, you can feel their ribs when petting their sides without actually seeing the outline of the ribs and their belly curves upward to meet their hips.  If you can easily see most or all of the ribs, the backbone or hip bones, your dog is likely too thin. Some breeds, like Greyhounds, and some hunting and herding dogs (Border Collies, Pointers) tend to be leaner than other breeds like Mastiffs and Labrador Retrievers. It is best to have your vet do a fecal test for intestinal parasites, but if you are unable to do that, you can diagnose and treat your dog for worms from home. A dog that has an intestinal parasite infection may be underweight because the parasite is sapping the nutrition out of the dog’s food before the dog is able to process it. A dog’s weight is related to his overall health, and part of your dog’s health is getting adequate gentle exercise.  Make sure to consult...


Catat daftar kegiatan yang perlu Anda lakukan.  Meditasi Selesaikan pekerjaan. Menulis artikel tentang cara menghabiskan waktu luang

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This is either a list of chores you either find yourself procrastinating about or just never have time for, that do not require a lot of preparation to begin.  When you have time to kill, you just might have the motivation to do them. Here are some examples:   Balance your checkbook. If you are waiting for an appointment and your checkbook is handy, you may be able to pull it out and take a look at the check register, totaling up the deposits and debits, and making sure the entries are up to date. Update your daily planner.  Many of these are on PDAs or other electronic devices, and old entries can be deleted to free up space from time to time. Clean out your cell phone's messages and old contacts.  If you have a cell phone with a bunch of old contact information, or that stores a lot of recent calls, missed calls, and voice and text messages, this might be a good time to clear all of the useless stuff out. Organize your purse or wallet.  Be careful that no one is observing you if you have a lot of cash or personal stuff that is pulled out; however, if there are few people around you, you may sort your credit cards, business cards, and other stuff to make things a bit easier to find when you need them. This probably should've been first on this page as it's one of the best ideas -- meditating can calm and relax you like nothing else. If you've never done it before, give it a shot! It only takes ten minutes of practically doing nothing. It is, however, something you'll get better at over time. Don't expect to reach nirvana the first time you try it right before your dentist appointment. Getting adequately zenned is a skill that comes with practice. Whether it's a homework or cooking dinner, there's probably some activity that you need to get done eventually. How about that old friend that emailed you two months ago you've completely forgotten about? It's either that or laundry! If you can't think of anything, you're probably not thinking hard enough. Most people have something to clean, organize, make, submit,...


Catat detail tugas. Pahami tujuan tugas. Sempitkan (atau luaskan) topik. Bacalah materi yang diberikan. Lakukan riset latar belakang. Ajukan pertanyaan kepada guru.

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Carefully write down any of the assignment requirements as provided by your teacher. If you have an assignment sheet make sure to read through it carefully and note any questions that you have. At a minimum, you should know the due date, the assignment length, the formatting requirements, and the opening prompt. If you write down the details yourself make sure to keep this piece of paper in a safe location as you will need to consult it throughout the writing process. Cause and effect papers do not always cover both of these elements. Find out if your essay is supposed to focus on causes, effects, or a bit of both. You will also want to determine if you are supposed to explore an assigned topic or come up with one yourself. For example, you may be asked to write about the causes of the American Revolution, which means that you will discuss taxation protests and other contributing factors. Or, you may be asked to write about the effects of the American Revolution, which means that you will discuss nation-building and other long and short-term effects. A combined cause and effect essay would combine both of these angles. If you need to choose your own topic it is a good idea to start by brainstorming. Write down any and all topics that jump to mind. Pick the top five that interest you the most. Consider how much information you can reasonably fit into your paper’s required page length. Try breaking a potential topic into multiple parts and choosing one.  Double check that your idea is within the given subject parameters outlined by the teacher for the assignment. Consider writing about moments that are close to your own experience, such as events that have impacted your life. For example, you could discuss a war period that you lived through. Or, you could take on a controversial topic, such as the proven effects of eating fast food on a regular basis. Taking a historical angle and looking into events like the American Revolution is another possible approach. Be flexible in adjusting your topic breadth or depth...


Catat gejala fisik Anda. Jangan sering-sering memicu lonjakan adrenalin. Hindari aktivitas yang berpotensi bahaya.

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When experiencing an adrenaline rush, take note of your physical symptoms. Usually, an adrenaline rush will pass over on its own. However, be aware of your symptoms and take precautions when necessary.  You may notice an increase in strength. If you're at the gym, for example, you may suddenly be able to lift more weight. You may also feel less pain physically as adrenaline protects our bodies from pain. Be careful when experiencing these symptoms. Try to keep in mind this is an adrenaline rush and you should not overexert yourself. You will feel the pain when the rush passes.  You may also notice a sudden boost of energy and rapid breathing. If these symptoms feel extreme, take measures to calm yourself down. Take long, deep breaths. Go somewhere and sit down. Take in the scene around you. This will help take your mind off whatever caused the adrenaline rush. Exposing yourself to extremely high levels of stress over long periods of time is not healthy. Even short-lived stress can cause physical symptoms like stomach cramps, heart palpitations, and an increase in blood pressure. Therefore, do not try to stimulate an adrenaline rush multiple times a day every day. It can be fun and healthy to occasionally push yourself out of your comfort zone but give yourself time to unwind afterwards. For example, watch a funny cartoon show after watching a scary movie. Minor risks and scares are a great way to stimulate an adrenaline rush. However, you should not engage in situations that could cause harm to yourself or others simply to get an adrenaline rush. Stick to situations that are safe and controlled. If you routinely engage in risky behavior in hopes of stimulating adrenaline, talk to a psychiatrist or therapist. This can be a sign of an underlying mental health condition. Borderline personality disorder is especially associated with a tendency towards risky behaviors.


Catat hal yang dikatakan oleh guru lebih dari sekali. Campur berbagai gaya mencatat. Cari tahu cara mencatat mana yang paling efektif untuk Anda. Simpan catatan Anda di satu tempat. Simpan semua kertas materi dan silabus yang dibagikan. Siapkan buku atau binder yang terpisah untuk masing-masing kelas. Di komputer, buat folder yang terpisah untuk tiap mata pelarajan. Buat gambaran besar dari semua catatan untuk tiap mata pelajaran. Konsistenlah.

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One of the keys to having your notes organized is to make sure you're taking good notes. This means that you only write down the really important things and don't take down every single thing your instructor says (unless it's really funny, of course).  Note down things that the instructor says more than once. Reiterating points is a way of highlighting what the most important material is going to be. Anything that's repeating is probably going to end up on a test or at least be important to understanding the class. Be selective (don’t take down every single note): take down the main points of the lecture or discussion; write down examples or hypotheticals, especially in math and science classes. A piece of information usually has a main idea and supportive details, which can also be very important, but the main idea is definitely something worth noting. In paragraphs, the main idea is usually either the first or the last sentence. In good presentations, the bullet points on the slides are often main ideas. There are lots of different ways of recording information. You can use one style or a mix of a few. The mix is best, because usually you can acquire more information and in different ways.  Handwritten notes work best for classes that have to do with: numbers, equations, and formulas–calculus, chemistry, physics, economics, symbolic logic, also language classes because helps you memorize/remember more effectively. You can also record the lecture or discussion, if your instructor allows you to do so. This is great for allowing you to go back and listen to very specific parts of the lecture, although it can be harder to make information stick in your memory. Make sure you collect any lecture notes and power-point slides that your instructor makes available. These can be valuable notes for essays and exams. There are different ways to take down notes, some of which are more effective than others at helping you to stay organized or get organized later. You'll need to experiment to see which methods work best...


Catat hal-hal negatif Anda. Identifikasikan nilai-nilai inti Anda. Definisikan diri Anda dalam cara-cara yang positif.

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Recording them and paying attention to them will help you let go of them. Getting them out in the open can help to take away some of their hold on your mind and self. Don't limit yourself in negative ways. Definition of the self determines the action. So, for instance, if you're defining yourself as someone who has bad romantic relationships, you've already lost the potential for a good romantic relationship. It is a story that you tell yourself, and then because you believe the story, you will already be behaving in ways that make the story true. You don't want to define yourself based on outside forces, because outside forces are volatile and subject to constant change. By basing your self-definition on core values, you will have a better chance of having a stable self-definition.  You won't lose your self identity if you base it on values you hold at your core, like compassion, courage, integrity. Write down a list of these values and consciously and mindfully act them out in your daily life. Therefore, if courage is one of your core values, stand up for someone being harassed at the bus stop, or if honesty is a core value, fess up to having lost your father's favorite watch. If compassion is on that list, spend time volunteering at a homeless shelter. This doesn't mean that you don't acknowledge the negative events and actions that have happened in your life. They are as much a part of you as the positive, but they do not define you.  This means don't let outside circumstances rule your identity. That comes from within in, from the core values that you have already identified as being important to your identity. Understand that the negative experiences in your life have offered knowledge. For example, if you have had negative experiences with romance, learn from those experiences. What have they taught you about the kind of person you want to be?


Catat hal-hal positif dan negatif dari setiap hadiah. Pikirkan tentang hal terpenting dalam hidupmu. Berpikirlah ke depan. Pertimbangkan dana yang dimiliki pemberi hadiah. Biarkan orang lain menentukan hadiah. Pikirkan apa yang kamu inginkan, dan bukan apa yang orang lain harapkan.

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If you can't decide between a few items, make a pro and con list. Write down the good things and the bad things about each item on your list. Choose the item that has the most advantages and the fewest disadvantages. For example, a jacket may not be very exciting, but you could wear it with many different outfits; it may also keep you warm in the wintertime. It might be school, a job, sports, or something else entirely. If playing sports are the most important thing for you, new equipment might be more useful than that new video game—which you may not have the time to play between practices. Sometimes, what you want right now may not be what you will want (or use) later on down the road. If you can't decide between a few items, try to imagine your life without each of those items a few months later. Choose the item that you will continue to use, or still be interested in, over those whose novelty will fade. You can also try imagining what it would be like not to get one of these gifts. Choose the one you'd be most upset over not getting. Not everyone might be able to spend a lot of money on a gift. If you want something very expensive, try asking the person for a budget before posting your wish list. If you ask for something that the person is unable to afford, he or she might feel embarrassed. Here are some other options:  If you are too shy to ask for a budget, put a few expensive and inexpensive things on your wish list. This will let people buy what is within their budget. Ask for a group gift. This will allow everyone in your family or circle of friends to chip in when the time comes to buy that expensive gift. Ask for a gift that doubles up for another occasion. For example, if your birthday is in the winter, you could ask for a gift that is both a birthday and Christmas present Offer to pay for part of it yourself. The combination of your money and theirs may allow you to get something expensive that you really want. If you cannot decide between two or three things, ask someone else to choose for you....


Catat ide di jurnal. Buat sketsa desain. Utamakan kekekalan tato. Pesan tato ubah suai (custom) temporer.

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Now is the time to get creative! Cut up magazines to make a collage that represents the color scheme or mood you would like to recreate with your tattoo. Make an inspiration board that evokes the feeling you want to convey with your design. You might also jot down words in a diary that come to mind when thinking of the design you want. This can be super helpful if you want the tattoo artist to design or draw the tattoo for you. If you can draw, sketching the tattoo is a fantastic way to give your tattoo artist a more accurate picture of just what exactly you want to get inked when you go into the parlor. Get out a piece of paper and draw the tattoo to scale. Don’t be afraid to go through multiple drafts - you are drawing something that will go on your body permanently, so take your time and work on the sketch until it’s just right.  You can draft a rough sketch and bring it to the tattoo artist. The artist can, in turn, refine your vision and bring the design closer to what you had envisioned, as well as advise you on feasibility and cost. If you don’t know how to draw, get a friend or hire a freelancer to draw your vision for you. Or, use a site like Fiverr for help. You can even collaborate with a tattoo artist by explaining to them the design you want and having them advise you on location, coloring, and type of ink. You will have to explain very carefully what you envision and likely go through multiple drafts until the drawing is just right. Trends come and go, but a tattoo is forever. Determine whether the tattoo you have will age well by asking yourself questions such as: What is the likelihood that I’ll have the same interests and beliefs in 10 or 20 years? Am I making this decision based on impulse, or have I given it time and careful thought? It's best to think about the tattoo for several months before deciding to get it.  Examples of timeless tattoos include tattoos of animals, flowers, skulls, maps, or nautical symbols.  Another way to test timelessness is to tape up the design you have created...


Catat kapan saja Anda mencabut rambut. Catatlah bagaimana perasaan Anda ketika Anda mencabut rambut. Lihatlah rambut yang Anda cabut. Lihat pengaruh masa kecil Anda. Perhatikan riwayat keluarga Anda.

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Consider what kinds of situations cause you to resort to hair-pulling. Do you only do it when you're depressed? Angry? Confused? Frustrated? Understanding what triggers your hair-pulling can help you find other, more positive ways of coping. Carrying ziplock bags and putting pulled hair in the bags will also help you understand how much hair you are pulling out and tracking progress. Over two weeks, jot down every time you catch yourself pulling your hair. Document what happened just prior to the hair-pulling, as well as your feelings. Also, note the time of day and the activity. When learning the triggers, try to pin down what could be reinforcing the behavior. If you pull hair when you are anxious and this relieves the anxiety, then the hair pulling is positively reinforced by the feelings of relief. Take stock of how you feel during and immediately after you pull your hair.  Knowing this can help you cope because the next time you feel anxious, you can try to find another coping strategy that brings you relief and work to make that your conditioned response to anxiety or your go-to coping strategy rather than hair pulling. There are three distinct phases for sufferers of trichotillomania. Not all sufferers go through each of the three phases. You may experience one or more of these phases: 1.You initially experience tension accompanied by a desire to pull out some hair. 2. You start pulling out hair. It feels really good, like a sense of relief, as well as some excitement. 3. Once the hair is pulled, you might feel guilt, remorse, and shame. You might attempt to cover the bald patches with scarves, hats, wigs, etc. But eventually the bald patches become obvious to everyone and you tend to start hiding at this point. You might start to feel intensely humiliated. Do you pull hair because you don’t like certain kinds of hair? For example, one person might pull hair compulsively when they find grey hairs because they don’t like grey hair and “all greys must go.”  One way to work on this trigger is to re-frame...


Catat kebiasaan tidur Anda. Hubungi dokter. Pilih obat yang tidak membuat kecanduan. Hindari alkohol. Periksa kecocokan antara obat tidur dengan aturan pakai obat lain yang Anda konsumsi. Minta resep obat tidur.

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Before turning to a sleep aid, you should first take note of your existing sleeping patterns and habits. This can help you identify and eliminate any problems impacting your sleep patterns before seeking out a medicinal cure. Once you have chronicled your sleeping patterns, speak with your doctor. Sharing this information with a doctor could yield surprisingly simple and effective solutions to your sleep problems. A doctor should also be able to identify and treat any underlying medical issues that are causing or contributing to your sleep deficiency. After seeing a doctor and sharing your sleeping habits with him or her, you will be in a better position to determine if a sleep aid is right for you. For years, sleep aids were considered a dangerous solution to sleep pattern problems because the user would form a dependency, needing the sleep aid to sleep each night, regardless of the surrounding circumstances. However, recent advances in sleep aid medicine have yielded non-habit forming pills that can help you get to sleep faster and stay asleep for longer. Common over-the-counter sleep aids rely on the following active ingredients:  Diphenhydramine, which is found in brands such as Benadryl and Unisom SleepGels, is an antihistamine with sedative effects. The side effects of diphenhydramine are dry mouth, drowsiness, blurred vision, urinary retention and constipation. Doxylamine succinate (found in Unisom SleepTabs) also contains a sedating antihistamine. Doxylamine succinate and diphenhydramine have similar side effects. Melatonin is a hormone that helps to regulate your natural sleep-wake cycle. Melatonin supplements have been shown to be potentially helpful in treating jet lag. It also has been shown to help people fall asleep quicker. Potential side effects to look for are headaches and daytime sleepiness. Valerian supplements have been used as sleep aids in some circumstances. While some research has shown potential therapeutic benefits, other studies have suggested it is ineffective as a sleep aid....


Catat kekuatan-kekuatan diri Cobalah lakukan latihan “Reflected Best Self”. Belajarlah untuk berkata “Tidak”. Buatlah jurnal. Lawan percakapan dengan diri sendiri yang bersifat negatif. Lawan personalisasi yang muncul. Latihlah kebaikan pada diri sendiri. Luangkan waktu bersama orang-orang yang positif. Luangkan waktu untuk diri sendiri.

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. One way to improve your self-confidence is to make a list of the strengths you have. Even though you may want to become a stronger woman, you already have some core strengths you can draw on. Be aware that people are often wildly inaccurate about their own strengths and weaknesses. It may be helpful for you to ask others to help you determine your strengths. This exercise is based on research by organizational psychologists. You may find it helpful, especially if you had a hard time listing your strengths on your own. It may also be good practice in getting accustomed to hearing positive feedback about yourself, which many women are trained to dismiss or view with suspicion.  Identify people to help you and ask for their feedback. Ask 10-20 people you know well to write about a time they saw you “at your best.” Ask them to provide specific examples. Look for patterns in these stories. Make a list of things that stand out or repeat. Put these patterns together. Using the list, create a profile of your “best you.” Use this “best you” to drive your progress. Focus on bolstering existing skills and developing new ones to handle any aspect of your life, whether it's improving the way you handle your emotions, stress, or even little things about your daily life. ” Women are often taught to be people pleasers. Society has very strong traditional gender roles that teach women to appease, keep the peace, and serve others. Women are often socialized to “be nice” and consider others’ feelings, often at the detriment of their own. Learning to say “no” can be hard, but it’s a crucial part of becoming a stronger woman.  Be aware that setting boundaries and enforcing them, especially at work, can be met with backlash. Because women are typically considered to be “helpers,” behavior that appears to go against this perception may be interpreted negatively. One way to say “no” productively in work situations can be to remind the person making the request what else you’re working on. For example, you could ask to sit down...


Catat penghasilan bersih per bulan yang Anda terima. Pisahkan dari penghasilan bersih jumlah rencana tabungan bulanan Anda. Catat biaya bulanan Anda menjadi 3 kategori. Mengurangi jumlah total pengeluaran dari total penghasilan di bulan tersebut. Jika anggaran Anda dianggap kurang, lihatlah biaya fleksibel dan biaya diskresioner. Perhatikan berapa banyak sisa uang dari penghasilan Anda, setelah semua biaya di keluarkan. Meninjau kembali rencana anggaran selama akhir setiap periode penghasilan, untuk menjamin bahwa Anda tetap berada pada jalur.

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Net income is the amount that you actually get to take home, after all the deductions (taxes, health care) have been subtracted. Include other sources of income as well if applicable, such as tips, monthly  bonuses, cost of living increases, dividends, interest income, etc. What do you do if your income is constantly changing? You pretty much have to do things topsy-turvy. Determine all your essential, priority and lifestyle expenses first. Then, with your paycheck, start paying off all your essential needs first, followed by your priority and then lifestyle expenses. The money you have left over can either be set aside for an emergency account or stashed away into savings. Ideally, set up an automatic withdrawal into another account so that you aren't even tempted to touch it. If you never see it, you won't miss it. Squirreling away savings will help you anticipate emergency scenarios and prepare you for retirement.  How much money should you try to save? It mostly depends on your salary, but a good benchmark is 15% to 20%. If you can only afford to save 10% of your annual income, that's fine, provided that you save some of it. Take advantage of matching contributions from your employer, if possible. If your employer matches contributions to your 401(k) — up to a certain percent — take full advantage of their generosity. It's the closest thing you'll get to "free money" in your lifetime. These categories are "fixed," "flexible," and "discretionary."  Fixed expenses remain the same each month, such as a mortgages or rent, a loan payment, insurance or medical premiums, etc. Total up all fixed expenses. Flexible expenses include items that are necessary, but in which you can control the amount of money spent on, such as household and grocery items, clothing, utilities, etc. Total up all flexible expenses. Discretionary expenses are items that are not necessary for survival. These could include expenses for recreation such as movies, travels, and impulse buys. If your expense to income ratio is out of balance...


Catat periode menstruasi Anda. Waspadai pertumbuhan rambut berlebih pada wajah dan badan. Awasi rambut rontok dan kebotakan. Waspadai kulit berminyak, jerawat, atau ketombe. Tanyakan kepada dokter tentang ovarium polikistik.

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If you have PCOS, you will likely have irregular, infrequent, or no menstrual period. Look for noticeable menstrual irregularities, including long intervals between menstrual periods, the prolonged absence of menstrual periods, very heavy or very light menstrual periods, and bleeding between menstrual periods. Check for the following:  Length of time between periods is longer than 35 days Fewer than 8 periods per year No period for 4 months or longer Lengths of time when you have either very light or very heavy periods Studies show that about 50% of women with PCOS have prolonged intervals between their menstrual periods (this is known as oligomenorrhea). About 20% of women with PCOS have no menstrual periods (this is known as amenorrhoea). Infrequent or irregular ovulation is called oligoovulation. Anovulation is the complete absence of ovulation. If you suspect that you are not ovulating – whether the root of the problem turns out to be PCOS or something else – you should see a doctor. Healthy women have small amounts of androgens (“male” hormones) present in their bodies. Polycystic ovaries tend to produce larger amounts of androgens due to higher levels of the luteinizing hormone (normal levels of this hormone regulate the menstrual cycle and the production of eggs) and insulin. This problem may produce upsetting symptoms, including increased facial and body hair. This is called hirsutism. Extra hair might grow on your face, stomach, toes, thumbs, chest or back. Increased androgens in the body may also cause hair loss, thinning hair, or male pattern baldness. You may lose hair gradually. Check for more than normal amounts of hair in the shower drain, for example. Hyperandrogenism (increased androgens) may also cause oily skin with increased acne. You may also experience dandruff, which is a scalp condition in which skin flakes off. Dandruff A polycystic ovary is an ovary with more than 12 cysts, each measuring 2 to 9 millimeters in diameter. The cysts are located around the periphery of the ovary, leading...


Catat pola makan Anda saat ini. Tentukan asupan kalori rata-rata Anda saat ini. Tentukan asupan makronutrien harian rata-rata Anda. Buat komitmen.

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Take the first week to analyze your current diet habits. To do this, start a food diary. Record everything that you eat and drink for a week, be sure to include snacks and portion sizes. As you record your food and drink intake, also record your mood. You will be looking for patterns. Do you eat when sad, bored, stressed? If you find that you do eat when emotional, keep this in mind when starting your diet. You do not want to mindlessly fall back into old emotional habits. After a week of recording everything you eat, analyze your weekly food intake. Use a free online nutrition site to determine how many calories you consume. Add up the calories you consumed for the entire week. Then divide this number by 7 to find your daily average intake of calories. Macronutrients refers to how much fat, carbohydrates and protein is in the foods you eat. Use a free online nutrition site to determine the macronutrient content of your food. Determine your daily average by adding up your macronutrient intake for the entire week and dividing by 7. Do this for your daily fat, carbohydrate and protein intake. It is important to know your macronutrient intake because you want to restrict the right kind of calories to stay healthy on a diet. Brainstorm why you want to lose weight. Is it for health, vanity? Think about what your final goal is, write it down. Put this goal somewhere were you can see it regularly, such as on the fridge, your bathroom mirror, or your desktop.


Catat presentasi makanan. Nikmati beberapa gigitan pertama. Tuliskan kesan pertama Anda secara spesifik. Cicipi setiap unsur dalam piring Anda secara terpisah. Cicipi semua makanan yang ada di meja. Buat catatan yang spesifik selagi makan. Ajukan pertanyaan.

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As soon as the food reaches your table, make some notes on the appearance. Is it clean and beautiful or messy and tired? Remember, a food review is about the experience, not just the taste, so you need to capture all of these details. If you are at a restaurant that allows it, try and snap a quick picture with your phone. This will make it much easier to write about the appearance later. Savor the first few bites, sampling everything on the plate before writing anything else down. Eat slowly and enjoy the meal before trying to get too critical. Make sure you eat the dish the way it was intended first-- don't pick out any ingredients or try things separately until later. Use adjectives and clear language when making your notes. "I liked the use of rosemary" is not as helpful as "the rosemary crust was light and herbal and perfect complemented the soft, fluffy potatoes." That said, this is just the time to take notes, so don't worry about getting the language perfect. Writing down specific details now about why you liked/disliked a dish will make your writing much, much easier later. This is where you start to get into the specifics of a good food review. Try each part of the meal separately, checking for the following criteria:   Texture. How does the food feel in your mouth? Again, be specific, as there is a variety of textures, all of which can be good or bad.  Spices: Are the spices consistent throughout the meal? Can you tell what some of the spices are?  Complexity: A hard one to describe, complexity is a measure of the variety of flavors in a food. A good cook doesn't just go for "lemon-flavored" or "garlic & pepper," they go for a nuanced, unique taste to their food. Do the individual parts of the dish come together to make something new or better than the sum of their parts? If you're with other people, make sure you taste their dishes as well and make a couple of quick notes. This is the best way to get a full idea of the menu and the restaurants strengths and weaknesses. Be sure to write down the...


Catat semua gejala yang Anda alami. Buat janji temu dengan dokter. Bertanyalah kepada dokter tentang berbagai jenis antibiotik. Ikuti petunjuk dokter untuk merawat infeksi. Habiskan semua antibiotik yang diresepkan dokter.

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The following are symptoms of potential bacterial infections that may require treatment by a physician.  Fever, especially with a severe head or neck ache or chest pain Trouble breathing or pain in the chest A cough that lasts longer than a week Rash or swelling that won’t go down Increasing pain in the urinary tract (which may be pain with urination, in the lower back, or in the lower abdomen) Pain, swelling, warmth, pus drainage or red streaks extending from a wound. The only sure way to determine what types of bacterial infection you have is to visit a doctor. If you think you have an infection, call your doctor and schedule an appointment right away. Your doctor may perform a blood test, urine culture, or swab of the infected area to determine what type of infection you have. Remember that bacterial infections can only be diagnosed by a doctor. If you think that you have an infection, note the symptoms and go to the doctor for treatment as soon as possible. Asking your doctor about the different types of antibiotics that are available will make it easier for you to understand what your doctor is prescribing.   Broad-spectrum antibiotics fight a wide variety of bacteria. Broad-spectrum antibiotics treat gram positive and negative bacteria, so your doctor may prescribe one of these types of antibiotics if he or she is unsure about what bacteria you have. Amoxicillin, Augmentin,Cephalosporins(4th and 5th Generation),Tetracycline Aminoglycosides and Fluoroquinolones (Ciprofloxacin) are examples of broad-spectrum antibiotics.   Medium-spectrum antibiotics target a group of bacteria. Penicillin and bacitracin are popular medium-spectrum antibiotics.  Narrow-spectrum antibiotics are made to treat one specific kind of bacteria. Polymyxins fall into this small category of antibiotics. Treatment is much easier and more effective when your doctor knows what kind of bacterial infection you have. Your doctor will select the type of antibiotic that works best against the specific bacteria that has caused your...


Catat semuanya. Ambil foto. Rekam kebiasaan yang muncul berkali-kali. Susun daftar tetangga lainnya. Tulislah surat.

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Keep track of the events that have occurred by writing down brief notes, including dates, times, and the individuals involved Discreetly take pictures of the unsightly property. Being subtle may prevent an argument or altercation with your neighbor. It is very important that you do not trespass on your neighbour's property during any attempt to document the situation. If there is a particularly egregious event, you can record that event for clear evidence of what has occurred. Whether taking pictures or filming video, you may find it beneficial to subtly use your smartphone since it is usually readily available. Be sure that all photos and videos are date stamped. Keep track of other neighbours who may have expressed the same or similar concerns. While it is not a good idea to gossip and create drama by involving other neighbours unnecessarily, it is a good idea to list the names of those who may be able to support your claims. If you meet face-to-face, follow up by writing a non-aggressive letter to confirm and reiterate what you discussed. You can send subsequent letters as necessary.  If you plan to follow-up on your conversation in writing, you may consider telling your neighbour to expect a confirmation letter in the mail so that they are not caught off guard upon receipt of the letter. Be sure that all letters are dated and copied for your records. You may consider sending the letters via certified mail to confirm receipt.


Catat setiap ketakutan atau kecemasan yang dialami. Ingatlah kontak yang Anda alami dengan tawon atau lebah sebelumnya. Pertimbangkan kembali segala hal yang selama ini diajarkan tentang tawon dan lebah.

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If something related to wasps or bees causes a reaction, you should make a note of it. This will help you identify the triggers that cause you to feel anxious or afraid. Knowing this triggers can help you treat and/or avoid your fears. Phobias are learned behaviors. This means that you were not born afraid of wasps or bees, you have learned over the course of your life to fear them. This type of fear often comes from an unpleasant encounter such as being stung as a child. Try to identify the roots of your fears so that you can tear down the false assumptions that have created your phobia. It is all too common that parents, teachers, or other role models inadvertently teach us to have unreasonable fears. If the only thing you were ever taught about bees is that they might sting you, causing pain, you likely will not have a positive outlook on them. This can eventually lead to anxiety and fear of thing you misunderstand.


Catat setiap saat ketika Anda mulai mengkhawatirkan acara yang akan datang. Pikirkan seberapa sering Anda berpartisipasi dalam kelas atau rapat. Perhatikan apakah Anda menunjukkan gejala-gejala kecemasan sosial. Ingat-ingat apakah Anda pernah mengubah opini hanya untuk menghindari menyuarakan apa yang ada di pikiran. Pikirkan tentang perasaan Anda mengenai berbicara di muka umum.

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People with SAD will begin worrying about a speech they have to give or social event they are attending weeks before the actual event occurs. This worrying can cause digestive problems, like a loss of appetite, and problems with sleeping. While it is normal to get nervous the day or morning before a speech, it is generally a sign of SAD if you are nervous for weeks before the event. For example, if you have a speech coming up in two weeks and you’ve already written out what you’re going to say, you should feel pretty prepared. However, someone with SAD might be kept up at night worrying about the presentation for the whole two weeks before he actually has to give it. A common sign of social anxiety is an unwillingness to participate in class or during meetings. This means not raising your hand to ask or answer a question, or choosing to work on an individual project rather than a group one. People with SAD will often avoid working in groups because they become too concerned about what their team members think of them. For example, if you avoid raising your hand to ask a question in class, even if you don’t understand the material, this could be a sign of social anxiety. People with SAD often display physical, as well as emotional, symptoms of anxiety. These physical symptoms can include blushing, sweating, trembling, shortness of breath, and numbness. For example, if you get called on in class and know the answer, but instead of answering you blush, begin to sweat, can’t seem to breathe, you may have social anxiety. People with SAD will often change their opinions so that they do not have to justify their thoughts by speaking out loud. They want to avoid feeling alienated or questioned at all costs. For example, imagine you are working on a group project and someone suggests an idea, but you have a better one. You may choose to go with the other person’s less efficient idea simply because you don’t want to be put on the spot and have to explain your idea. People with SAD will go out of their way to avoid...


Catat siklus menstruasi Anda bersama dengan cara lainnya. Buatlah tabel durasi siklus. Gunakan tabel Anda untuk memperkirakan masa subur dalam siklus Anda.

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This is not the most accurate method, but it's an easy, useful step to take while tracking other data. Purchase or create a calendar to begin keeping track of your monthly menstrual cycles. Circle the first day of your cycle, which is the day you start your period. Keep track of the duration of the cycle, which typically averages 28 days.  Record the number of days in each cycle, including the day you start your period. The last day of each cycle is the day before your next period starts. Keep tracking your cycle this way for eight to twelve cycles. The more cycles you have to reference, the more accurate the calendar method will be. Once you have at least eight cycles recorded, you can turn the data into a chart. List the day of the month your period began in one column, and the number of days in that cycle in a second column. Alternatively, you can use an online ovulation calculator such as the WebMD Ovulation Calculator. Make sure all of the information described below is included in the calculation, or it may be a less effective prediction. It’s difficult to pinpoint the exact day you’ll ovulate using only a calendar. Instead, a calendar is useful for predicting the range of days during which you will be fertile, which can be a different length for each woman, as described below:  Predict the first fertile day in your current cycle by finding the shortest cycle in your chart. Subtract eighteen from the total number of days in that cycle to find your first fertile day, meaning the first day in your cycle when pregnancy could occur. For example, if your shortest cycle lasted 26 days, your first fertile day would be the 8th day in each cycle (26 - 18 = 8), counting the day you began your period as day one. Predict the last fertile day in your current cycle by finding the longest cycle in your chart. Subtract eleven days from the total number of days to find the last fertile day in your cycle. For example, if your longest cycle lasted 31 days, your last potentially fertile day in each cycle would be the 20th...


Catat sisanya. Berikan titik desimal. Terus ulangi. Berhenti dan bulatkan. Tambahkan satuan kembali ke dalam jawabanmu.

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Depending on what you're using this division for, you may want to finish up with a quotient that's a whole number, with a remainder, i.e. an indication of how much is left over after you've completed your division.  In the example, the remainder would be 4, because 6 cannot go into four, and there are no more digits to bring down. Place your remainder after the quotient with a letter "r" before it. In the example, the answer would be expressed as "41 r4." You would stop here if you were trying to calculate something that would not make sense to express in partial units, for example, if you were trying to determine how many cars were needed to move a certain number of people. In a case such as this, it would not be useful think about things in terms of partial cars or partial people. If you plan to calculate a decimal, you can skip this step. If you are planning to calculate a precise answer rather than one with a remainder, you'll now need to move beyond whole numbers. When you've reached a point at which you are left with a number smaller than your divisor, add a decimal point to both the quotient and the dividend. In the example, since 250 is a whole number, every digit after the decimal will be 0, making it 250.000. Now you have more digits that can be brought down (all of them zeroes). Bring down a zero and continue as before, determining how many times the divisor can go into the new number. In the example, determine how many times 6 can go into 40. Add that number (6) to the quotient above the dividend and after the decimal point. Then multiply 6 by 6, and subtract the result from 40. You should end up with 4 again. In some cases, you will find that when you start to solve for the decimal, the answer repeats over and over. At this point, it's time to stop and round your answer up (if the repeating number is 5 or greater) or down (if it is 4 or less).  In the example, you could keep getting 4 out of 40-36 forever, and add 6's to your quotient indefinitely. Instead of doing this, stop the problem and...


Catat skor sembari bermain. Awasi Kotak Premium. Dapatkan tambahan 50 poin jika Anda memperoleh BINGO. Tambahkan skor setiap pemain pada akhir permainan. Umumkan pemenang.

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It is important to keep a careful tally of each player’s scores as you play. Each player should announce his or her score after adding it up and then the score keeper should write it down right away. Premium Squares will alter your word scores, so pay attention to these when you play words. You can only use the bonus from a Premium Square if you laid the tile over that square during the current turn. You cannot incorporate bonuses from Premium Squares that you already counted in a different turn or that were counted by a different player. When adding the bonuses for plays with multiple Premium Squares, add the letter bonuses in before the word bonuses. For example, if you spell a word that has a double letter bonus and a triple word bonus, add the double letter bonus to your total before multiplying the total by three. A bingo is when you use all seven of your tiles to play a word. When this happens, you should add up the total value of your word plus any bonuses gained from Premium Squares and then add 50 points. After all of the players have exhausted their tiles or cannot play any more words, add up each player’s points total. As the score keeper adds the totals, each player should let him or her know the points value (if any) of the tiles he or she has left over. Deduct this value from each player’s points total to determine each player’s final score. After the score keeper has added each player’s scores and deducted the values of any unused tiles, he or she may announce the winner. The person who has the highest score wins the game.  Second place goes to the person with the second-highest score, and so on.


Catat tanggal dan asal koin. Periksa koin untuk menentukan kondisinya. Cek daftar nilai koin daring. Carilah informasi di buku nilai koin. Pertimbangkan faktor-faktor khusus.

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You’ll need to know exactly what coin you're looking at to determine its specific value. Modern coins will include a date of issue printed on the front or back of the coin itself. They will probably also name the country of origin.  If the information printed on the coin is printed in a language you can’t read, consult a world coin reference book or website. These will include images that will help you match your coin. These guides can also be used to help you determine how old coins without a printed date are. If you cannot find the coin in a book due to lack of identifiers, try to determine general area (i.e. Sinosphere, Islamic Countries, Core African). Broadening your search first may help you narrow in on the correct country. The value of a coin is greatly affected by its condition. Higher quality coins are generally more valuable than ones that are blemished or dirty.  Coins that were never used are known as uncirculated. Coins are rated from “mint” (perfect) condition, all the way down to “poor” (dirty or damaged). If you have a coin that you think might be rare or valuable, don’t attempt to clean it yourself. Take it to an expert to have it cleaned without damaging it and lowering its value. If a coin is severely damaged, it might just be worth the value of the metal itself. Some websites will make values for some coins freely available. Check with an professional organization like the Professional Numismatics Guild. Look up your coin according to its date and origin, and you may be able to find its current  value. A number of factors (including condition and current demand) impact the amount a coin can actually be sold for, so use the value you find online only as a ballpark figure. If you can’t find the value of your coin online, consult a reference such as the Standard Catalog of World Coins, or the Guide Book of United States Coins. These references are especially useful because they may list several values for a particular coin:  The “book” value (a generally accepted value of the coin) The “buy”...


Catat tekanan darah sistolik yang lebih tinggi pada pergelangan kaki.  Bagi Catat dan tafsirkan hasilnya.

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Compare the left and right ankle readings, as well as the DP and PT artery readings of both ankles. Whichever number is the highest from each ankle will be used to calculate the ABI. the systolic blood pressure of the ankle by the systolic blood pressure of the arm. You will calculate the ABI for each leg individually. Use the highest value from your readings of the left ankle arteries and divide it by the value of the brachial artery. Then repeat this process with the results from the right ankle.  Example: The systolic blood pressure of the left ankle is 120 and the systolic blood pressure of the arm is 100. 120/100=1.20. The normal resting ankle brachial index is 1.0 to 1.4. The closer the ABI of the patient to 1, the better the result is. This means that the arm blood pressure should be as close as possible to the ankle blood pressure.  An ABI of less than 0.4 suggests severe peripheral arterial disease. The patient may develop non-healing ulcer or gangrene. An ABI of 0.41-0.90 indicates mild to moderate peripheral artery disease and warrants further tests like CT, MRI, or angiography. An ABI of 0.91-1.30 indicates normal vessels. However, a value between 0.9-0.99 may cause pain during exercise. An ABI >1.3 indicates non-compressible and severely calcified vessels that artificially raise the blood pressure. Long standing diabetes or chronic kidney disease may lead to this state.


Catat waktu Anda mengalami perut kembung. Jalani tes alergi. Cobalah akupunktur. Cari pertolongan medis darurat jika ada gejala lainnya.

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When you feel bloated, write down it. Be sure to also write down any foods you’ve eaten that day. This information will help your doctor diagnose you.  If you consistently have bloating with no relief, you will want to see a doctor. Other underlying issues can cause bloating, and the bloating will not go away until you treat those issues. Bloating can be a symptom of lactose intolerance, Celiac disease, Crohn's Disease, irritable bowel syndrome (IBS), gallstones, and diverticulitis. Your doctor may perform a skin or blood test to see if you have an allergy causing your bloating. He may also inject you with an allergen to see if it causes a reaction. If you have no other symptoms, you may try a holistic approach. Acupuncture has been found to relieve the symptoms of gastrointestinal problems, including bloating. Find a licensed acupuncturist, and sign up for four weeks of sessions for the best results. See a doctor if your bloating is accompanied by diarrhea, constipation, severe abdominal pain, nausea, vomiting, bloody stools, dramatic weight loss, fever, or chest pain. These are signs that something is wrong.   Nausea, vomiting, and extreme thirst accompanied by a pain in your abdomen can be signs of peritonitis. Seek immediate medical care.  If you have constipation and a swollen pain in your abdomen, you could have an intestinal obstruction.  If your abdominal pain lasts for over five hours and you have light, clay-colored stools, you may have gallstones.  If you have vomit with blood or it looks like coffee grounds, seek medical attention immediately.


Catatlah aset dan kewajiban Anda saat ini. Hitunglah kekayaan bersih. Lakukan penataan catatan finansial. Catatlah penerimaan dan pengeluaran atau arus kas setiap hari.

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Assets are things you own that have value, while liabilities are the values of the things you owe.  Assets may include cash or cash equivalents, such as checking and savings accounts; personal property, including equity in a home and/or a car; and invested assets, including stocks, bonds, and pensions. Liabilities might include current bills and debts such as car loans, home loans, medical debt, credit card debt, or student loans. See How to Get Out of Debt. Total your assets, then subtract your total liabilities from this figure.  The resulting number is your current net worth.  Your current net worth represents the starting point for your personal financial plan. A positive net worth means that you have more assets than liabilities, a negative net worth means the opposite. Create a filing system of your tax returns, bank account statements, insurance policy information, contracts, receipts, wills, deeds, titles, bills, investment plan statements, retirement account statements, pay stubs, employee benefits statements, mortgages and any other type of document that is related to your financial life. Doing so will enable you to more carefully study how you currently spend your money — the habits that have led to your current net worth.


Catatlah dengan tulisan tangan. Gunakan metode Cornell. Susunlah kerangka tulisan. Catatlah informasi dengan membuat pemetaan gagasan.

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Resist the temptation to type out your notes based on what you read or hear. Instead, use either standard or cursive handwriting to take notes. Writing out what you read and hear can help you better streamline, retain, and integrate the information for your purposes.  If you have to, incorporate note-taking strategies such as the Cornell Method or an outline to structure your typewritten notes.  Consider getting a note-taking program or app, like Evernote or Microsoft OneNote, to help you type more effective notes. Split a sheet of note paper into three sections: a smaller cue section, a wider note-taking section, and a summary section at the very bottom of the page. Then take your notes in the following columns:  Note-taking section: Use this largest section to write down the main ideas of the lecture or text. Leave room for later notes or questions. Be sure to note any guiding material related to this section. Cue section: After you’ve finished taking notes, use the smaller cue section to generate your own questions that clarify meanings, reveal connections, and show continuities. Summary section: After you’ve finished taking notes, use this small space at the bottom of your page to summarize what you’ve written on the page in 2-4 sentences. As you read or listen to a lecture, keep your notes in outline format. Write general information from the left corner of the page. Indent slightly to the right and add details and examples underneath your general ideas. Draw large circles and write specific topics you hear or read in them. Use thicker lines to indicate main points and write a brief keyword or two that summarize supporting information to the topic. Finally, add shorter and thinner lines for supporting details. Mind mapping can be an especially useful tool if you are a visual learner or you don’t know a lecturer’s style.


Catatlah ekspresi wajah seseorang. Kenali tanda-tanda senyum yang tulus. Bedakan antara kesedihan dan kebahagiaan. Kenali tanda-tanda kemarahan dan kebencian. Kenali tanda-tanda rasa takut dan gembira.

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How we feel inside is expressed in our eyes and on our faces. Learning to recognize the association between facial expressions and certain types of emotion goes a long way in being able to read emotion. Don’t be fooled! People can manipulate their facial expressions to appear to look happy when they are angry or sad – actors do this convincingly all the time. Look for other cues as to how they really feel. Note her body language or tone of voice. Make eye contact – open, penetrating “cold” eyes suggests a different emotional state than a “warm” smile. A genuine smile uses more muscles than one that is faked or forced. The corners of her mouth and cheeks should be raised. If the muscles around her eyes also tighten and “crow’s feet” form (clusters of wrinkles around the outer corners of eyes), then it is a good indicator of a genuine smile. This might seem obvious, but people try to control or cover-up their true emotions by smiling when they are sad. Genuine and spontaneous emotions are hard to fake. Sadness is associated with frowning (lowering the corners of the mouth). It is also associated with raising the inner corners of the eyebrows (near the noise). Additional cues are loose, drooping eyelids that cover part of the eye. Anger and disgust are often associated with one another and create similar facial expressions. We wrinkle our noses when we are disgusted, angry, or annoyed.  Anger and resentment can be towards someone or about something. When we are angry, we pull our eyebrows down, purse our lips (tighten them and suck-in the margins), and bulge our eyes. In contrast to anger, expressing dislike, disgust, or disdain for someone or something is associated with a raised upper lip and loose lower lip. We also pull our eyebrows down, but not as much as when we are angry. While fear is a negative and surprise is considered a positive emotion, both activate the sympathetic nervous system and trigger a “fight or flight” response. When something unexpected happens, whether it is good or bad, it stimulates a...


Catatlah hal-hal mendetail di bagian atas kertas. Gunakan kata-kata yang mudah dipahami. Tulis kata kuncinya saja, alih-alih menulis seluruh kalimat. Siapkan beberapa baris kosong di lembar catatan untuk digunakan saat belajar.

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Keep your notes organized by writing important details at the top of each page. Include information such as the date, bibliographic information, and page number of your notes. Noting details can make it easier for you to return to your notes and get important information. Write down key facts, ideas, and details in your own words. Avoid noting anything in the text verbatim, or word for word, unless it is a phrase or quote you may later use. Taking notes in your own words actively engages your brain, helps you better understand the text, makes you more likely to retain the information, and may minimize the risk of plagiarism. Develop your own system of signs and abbreviations that can help you more quickly take notes and review them. For example, “SM” for “scientific method,” or “GH” for “gender history.” Think about the text you’re reading or the lecture you’re listening to—they may be a bit dense and hard to understand. Avoid using these models when you write your notes. Instead, use keywords to say the same things in a short and manageable way that you can easily and quickly review later. For example, for obstetrics, you might note words such as midwife, placental abruption, childbed fever, and preeclampsia. As you write your keywords and ideas down, leave space between each line. Having extra room allows you to make additional notes or clarify points that you may not understand. This helps you quickly have and identify all of the relevant material to that keyword or thought.


Catatlah hal-hal yang dibicarakan agar Anda tetap fokus. Simaklah Berbicaralah dengan artikulasi yang jelas. Ajukan pertanyaan sebagai umpan balik untuk menunjukkan interes. Kirim ucapan terima kasih kepada pewawancara.

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One benefit of a phone interview is that you can jot down notes as the interviewer is talking or asking questions. This can help you plan what you're going to say and make sure you answer the question completely. If the interviewer asks a multi-part question, outline the question by jotting down a word or two to help remind yourself of each part. You'll impress the interviewer when you respond in an organized way, listing the parts of their question back to them. When all you have is a voice with no visual input, it can be difficult to focus. Concentrate on what your interviewer is saying and try to keep your mind from drifting off or thinking about what you're going to say.  Allow a few seconds of silence before you start speaking. This not only allows you to make sure that the interviewer is done speaking, but also gives you a chance to collect your thoughts before you speak. If you do happen to miss part of a question, or if you don't understand what the interviewer is asking, get clarification before you launch into your answer. Regardless of the clarity of the connection, it can be more difficult to understand someone over the phone than it would be if you were talking in person. Overcome this with slow, deliberate speech.  Make this something you work on during your practice phone interviews, if you have trouble enunciating or tend to mumble. When you're talking, make sure you're sitting up straight rather than laying down or leaning, and keep your hands off your face. It may be easier if you wear a headset or put the call on speaker so you don't have to hold the phone up to your face. The best interview will feel more like a give-and-take conversation. Although the interviewer will likely ask you at the end of the interview if you have any questions, you should also take it upon yourself to ask questions throughout the course of the interview when the opportunity presents itself. For example, the interviewer may ask you a question that reminds you of a news article you read about a new product the...


Catatlah informasi yang Anda peroleh. Siapkan jadwal untuk menjalani wawancara. Tunjukkan etiket bertelepon yang baik. Sampaikan ucapan terima kasih.

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During the call, record every detail you can. Include who you spoke with, their title, the time and date of the call, what they said, and what you promised you’d do for follow up. Also jot down any questions that surprised you, so you can research them and be better prepared for your next phone call.  Put this information in your spreadsheet. At the end of the call, review what you said you would do and confirm the person’s contact information from your notes. For example, before saying thank you, say: “As promised, I’ll follow up with my resume and list of references in the next two business days.” Don’t reply to suggested times for interviews or follow-up meetings with an unprofessional and tentative “whenever.” Directly answer about when you’re available, for example: “I am free until noon on Tuesday and Wednesday and in the afternoon on Friday.” Have your calendar open during the call to make this easier.  Prepare for the call by figuring out your availability for the two weeks following the call. Don’t change appointments once you’ve made them unless you have a legitimate emergency. Be polite to everyone you speak with, including administrative staff and assistants. The boss could hear about it if you’re rude. Address the person you’re calling as “Mr.” or “Ms.” unless they tell you otherwise. Listen attentively when they speak and don’t interrupt. At the end of the call thank them for their time and attention, even if you aren’t successful. Preface your phone call by asking if the person has a few minutes to speak with you. If not, offer to call back later and ask the best time to do so. Write the person you spoke with a formal email to thank them for speaking with you. Send this the same day you make your phone call. Don’t delay sending the thank you by more than one day after the call. Unless you’ve been told not to pursue a job with the company, attach your resume and a tailored cover letter with information you learned from the phone call.


Catatlah kegiatan bayi Anda. Buatlah jadwal sesuai ritme alami bayi Anda. Cobalah menetapkan waktu bangun standar. Hal pertama yang harus dilakukan adalah mengatur waktu bangun tidur. Berikan susu, ganti diaper, dan bermainlah dengan bayi Anda. Biarkan bayi tidur selama 2 hingga 3 jam lagi. Ulangi siklus ini sepanjang hari. Bedakan antara tidur siang dan tidur malam. Susui bayi saat dia merasa lapar. Susui bayi setiap 2–3 jam bila Anda memberikan ASI. Pahami tangisan bayi.

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Before you get started, it's a good idea to buy a notebook in which you keep track of your baby's daily schedule. This will help you to identify whether your new schedule is working.  On the first page of the notebook create a simple table with the following columns: time, activity, note. Make a note of every major daily activity throughout the day, on every day of the week. For example: 6 am: Baby wakes up, 9 am: Baby is fed, 11 am : Baby goes for a nap etc. Alternatively, you can keep track of your baby's schedule on a computer spreadsheet or use an online tracker service such as Trixie Tracker or baby insights. Try to find out if  there is any regularity in your baby's current cycle of eating and sleeping.  If you notice that your baby tends to need a diaper change or gets cranky at a certain time of day, you can try to incorporate that into your schedule. This will make adjusting to your new schedule easier and will help you to plan your day around your baby's needs. A baby that is not sleep-deprived or hungry will be much happier and more willing to play, cuddle and learn new things. Newborn babies usually sleep a lot during the day. In fact, for the first few weeks they need 16 hours of sleep a day. Since sleep is a major activity for infants, it is necessary to introduce some order into this “sleeping activity”, to prevent them from waking up in the middle of the night. Though it may be hard, you'll have to wake your baby up at the same time each day, even if they're sleeping. If they tend to wake-up before your preferred wake-up time, you'll have to adjust their nap schedule so they sleep later. Once the baby is up, change her diaper and get her dressed for the day. Then, hold her close to you and let her eat. Whether you breastfeed or formula feed, your baby needs your closeness.  After the eating play with your baby. Talk to her, sing to her, cuddle her. She will enjoy your smell, your voice and your nearness. After playtime, put the baby down for a nap. Do  as soon as you notice signs of fatigue,...


Catatlah lama waktu Anda sakit. Perhatikan warna ingus/dahak Anda. Amat tenggorokan. Evaluasi demam.

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In general, viral infections are milder than bacterial infections, but they tend to last longer. You will feel very sick for 1 to 3 days and then you will start to feel better, but some of your symptoms may linger. Symptoms that linger for a week or more may be a virus.  It's important to stay vigilant and talk to your doctor about antibiotics if symptoms last for a while. Viruses can morph into things like sinus infections or increase the risk of middle ear infections, which may result in you developing a bacterial infection as well. When you blow your nose or cough up mucus, pay attention to the color. While it may feel a little gross, color can be an indicator of whether you have a viral or bacterial infection.  Thin and clear mucus is more likely to be a viral infection. Dark, greenish mucus is more likely to be a bacterial infection. However, mucus color is not a 100% accurate indicator of whether you have a viral or bacterial infection. Make sure to weigh in other factors. A sore throat is common for both viral and bacterial infections. Checking for a sore throat is the most common test that will be performed in your doctor’s office to determine if you need antibiotics right away. Certain types of sore throats can indicate a bacterial infection. For example, white spots are generally caused by bacteria. A sore throat without other symptoms, such as a runny nose or sneezing, may be a bacterial infection such as strep throat. Fevers can be present in both viral and bacterial infections. However, fevers differ slightly with different types of infections. In bacterial infections, fevers tend to be higher. With a bacterial infection, fevers get worse after a few days while they tend to improve a few days in with a viral infection. The normal human body temperature runs between 97.8° F (36.5°C) and 99°F (37.2°C).


Catatlah makanan yang Anda konsumsi dalam jurnal makanan. Timbanglah badan setiap hari. Tuliskan tujuan Anda.

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Tracking your meals, snacks and beverages in a food journal can help you become more aware of what you eat and also help you stay on track with a new diet plan. Purchase a journal or download a journaling app on your smart phone. Track as many days as you can. Ideally, track a few weekdays and a few weekend days. Many people eat different on weekends compared to a more structured work day. Check in with your weight daily to see how you are coming along with your weight loss. Regular daily weight check-ins may also help keep you motivated and improve your weight loss results. Step on the scale every morning as part of your daily routine, such as right before you brush your teeth in the morning. Writing down goals can be helpful with any type of change, but is especially helpful with weight loss. Jot down a few ideas of the goals you want to achieve throughout your 3 month timeline.  Be specific with your goal. Make sure it's timely, specific and realistic. Remember, large amounts of weight loss are not realistic and are most likely not safe or healthy. Set smaller goals before your long-term goals. Maybe make a goal for each month or every two weeks during your 3 month timeline.


Catatlah pelajaran dengan baik. Buatlah panduan belajar untuk Anda sendiri. Tentukan waktu untuk belajar. Mulailah belajar satu minggu sebelum ujian. Perbanyaklah istirahat. Bacalah pertanyaan dengan hati-hati. Aturlah waktu kerja Anda. Percayalah pada kata hati Anda.

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Before you begin to study for an exam, you need to have taken good notes in class. Listen to what your teacher says closely. Many times, teachers will drop clues to what will be covered on the test. These hints can range from going over the information multiple times, using words like "important" or "key" when covering an idea, to even saying, "This will be on the exam."  Write down everything you think is important. The more you write down during class, the better prepared you will be for the test. Review your notes each day. Don't cram. Waiting until the night before an exam only hurts you. Cramming will sometimes give you a passing grade, but it is not an effective, reliable study method. Students who study consistently, but in shorter amounts of time, do better in school. To avoid cramming, read your notes daily so you learn the information as you go along. Even if the teacher gives you one, make your own outline for the information covered on the test. Include the main concepts and ideas that will be covered on the test. Include examples, definitions, formulas, and other pertinent information.  Make your own questions to test yourself. If you know there will be an essay on the test, then come up with essay questions and answers. Study with another student in the class and ask each other questions about the material. Make flashcards. Place definitions, concepts, themes, dates, and formulas on flashcards to quiz yourself. Reword concepts on your study guide. Many teachers ask information in different ways to see how well your synthesis of the material is. Think of other ways questions might be asked or another way a concept could be presented on the exam. You should never ignore the information until the date of the exam. You should review the information daily and weekly to begin committing it to memory and begin fully understanding the information. As the exam date approaches, allot more time for studying that subject. You may need some additional time to brush up on certain ideas or do a more...


Catatlah perasaanmu. Lakukan hal lain. Pastikan pikiranmu tetap berada pada apa yang ada saat ini. Rawatlah dirimu sendiri.

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If you want to keep busy, it may be easier to do so once you get negative feelings out of your head. Get a pen and paper and jot down what you're feeling for a little bit each day. Then, once your feelings are out, you can focus your energy elsewhere.  Make a list of everything he did to disappoint you. For example, write things like, "He never held my hand in public" and "He didn't want to call me his girlfriend." Once you're done, set the list aside and try to focus your energy somewhere else. In the wake of a breakup, you may find yourself constantly thinking about what went wrong and why. It can be helpful to have new goals. This will help you stay busy and avoid thinking about him.  It is important to strike a balance between activity/distraction and rest/reflection. Thinking about it too much can result in depression, but running away from it can keep you from healing. Think about something you always wanted to do. For example, did you always want to take up running? Try developing a workout routine that will teach you to run. People often become obsessive over past lovers. Sometimes, the easiest way to beat one obsession is to replace it with another. Try to stay present instead of lingering over what happened in the past. At any given moment, keep your mind on what you're feeling and experiencing right now.  Try to enjoy the small day to day things. Even something as simple as eating a great lunch should be savored. If you find yourself thinking about your ex, stop and think something like, "That was then. I'm going to focus on what I'm doing and how I'm feeling right now." You can use grounding techniques to get off the hamster wheel of thinking about him and bring you into the present. Look around and name five things you see. Five colors. Five textures. Close your eyes and identify what you hear or smell. Self care is important, especially after someone hurt you. Do not neglect the normal rituals of eating right, exercising, and caring for yourself overall.  Keep up with personal hygiene. Even if...


Catatlah perilaku anjing. Cari tahu latar belakang tiap perilaku. Abaikan respons yang tidak sesuai. Carilah rangsangan yang berhubungan. Pertimbangkan untuk memasang kamera jika memungkinkan. Hubungi dokter hewan. Ikutilah rekomendasi dokter hewan.

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If you suspect your dog is anxious, try keeping a log of each exhibited behavior from the previous part. Log the location, duration, and circumstances behind each behavior. You should examine the specifics of each exhibited behavior to determine which ones are actually caused by anxiety. Other things to note about each instance include people and other pets in the area, location, environment, weather, noises, and anything else you notice when the dog is showing signs of anxiety. With the information you’ve collected, try to weed out the behaviors that were actually appropriate based on the context. For example, panting is a common sign of anxiety, but it is normal for dogs to pant when they are hot or have been exerting themselves. If all of the occurrences of panting you note occur in hot weather or after long walks, the panting probably is not due to anxiety.  If, on the other hand, panting is occurring when the dog is well rested and confronted with strangers or other stressors, it is likely a result of anxiety. By logging the instances of anxious behavior, you may also begin to see patterns emerge related to particular stimuli. This is why carefully noting details about when your dog becomes anxious, even if these details seem insignificant at the the time, is critical for fully assessing your dog's anxiety.  A thorough understanding of context will enable you to eliminate stressors and work on easing your dog's fears through controlled training. For example, a dog that fears being separated from its owner might start to show signs of panic or anxiety when the owner picks up car keys or puts on a coat because those are signs that the thing the dog fears might be about to happen. The critical thing to realize is that the owner does not actually have to leave the house for the anxiety symptoms to begin. The dog just has to somehow associate the owner's actions with its fear. If your dog primarily shows signs of anxiety, including barking and property destruction, when you are away from home, consider...


Catatlah pikiran obsesif Anda. Catat penafsiran Anda akan pikiran obsesif tersebut. Lawan penafsiran Anda. Pelajari metode berpikir realistis. Lawan dorongan untuk menyalahkan diri sendiri.

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In order to challenge some of the unhelpful interpretations you give to your obsessions, you have to know what they are first. The best way to do this is to start tracking two things: (1) your obsessions, and (2) the meanings or interpretations you have given to those obsessions.  Use this form to help you record three obsessions (and your interpretations of them) per day for a week. Record the situation that brings on your obsessions and the obsessive thoughts you had in the specific situation. When did you first have this thought? What was happening when you first experienced it? Also, record all the emotions you had when the obsession happened. Rate the intensity of your emotions at the time of the obsession on a scale from 0 (no emotion) to 10 (as intense as you can imagine). Along with tracking thoughts, track your interpretations or the meanings you give to these thoughts. To figure out your interpretations (since this can be difficult) ask yourself the following questions:  What is so upsetting about this obsession? What does this obsession say about me or my personality? What kind of person do I think I'd be if I didn't act on this obsession? What might happen if I don't act on this thought? Challenging these interpretations will help you see that, for many reasons, your knee-jerk thoughts are not realistic. Not only that, but your interpretations are not helpful in guiding you toward resolving the problems these thoughts pose. Ask yourself the following questions to prove yourself wrong:  What evidence do I really have for and against this interpretation? What are the advantages and disadvantages of this type of thinking? Am I confusing a thought of my own with a fact? Are my interpretations of the situation accurate or realistic? Am I 100% sure that my thought will come true? Am I seeing a possibility as an absolute certainty? Are my predictions of what will happen based purely on my feelings? Would a friend agree that the scenario in my head is likely to happen? Is there a more rational way of...