Lên kế hoạch cho những gì bạn có thể làm hoặc chấp nhận sự hỗn loạn bên trong. Phân chia việc nhà. Sắp xếp vấn đề tài chính. Ghi nhớ câu châm ngôn với hàm ý “Khi thứ gì cũng được đặt đúng chỗ thì mọi thứ rồi sẽ đâu vào đấy”. Chuẩn bị những bữa ăn nhanh. Đơn giản hóa chuyện nuôi con.

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For some of us, there’s no point in thinking about planning for a trip until the hour before you’re about to leave the house. What’s the use in stressing out for three days over packing? Alternatively, others have to lay out every day’s wardrobe in advance, calculating the benefits of every item, until you can be confident that you’ve got everything you need.  If you tend toward procrastination, don't tell yourself you need to change your ways, unless it's getting in the way of your productivity or your ability to finish things on time. If it works for you, it works. Make sure you schedule enough last-minute time to finish tasks, and you'll let those deadlines produce your best work. Simple and easy. If you stress about unfinished tasks, do them ahead of time to put them out of your mind. Don't abandon the packing half-way because you started early–finish it off and call it done. Simplify by doing it now, getting it done, and relaxing. Simple and relaxed. A common source of complication and stress is a messy living space and disorganized methods of handling it. Finding the time to do the laundry, wash all the dishes, cook meals, and take care of other essential chores can be a big hassle if you don't go about it in a simple, organized way. Get together with your family or your housemates and agree on simple ways to divide up the chores and simplify the work around the house.  Separate tasks by day. Make everyone contribute to the litter-box cleaning and the laundry-doing, but not every day. Let someone take the messy jobs for a while and switch over to other jobs for a while on a rolling basis. Write up a schedule everyone agrees on and post it in the kitchen for simple, easy access. Separate tasks by preference. For example, if you just can't stand doing the laundry and tend to let it pile up, strike a deal with your roommates — if they handle the laundry, you'll agree to cook a big meal for everyone three nights a week (when they've got to work late) or to consistently wash the dishes. Find a way to balance...


Lên kế hoạch cụ thể. Trở nên sáng tạo. Đọc sách hoặc xem phim. Tham dự buổi biểu diễn hoặc triễn lãm.

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Fill idle time in your schedule by planning things in advance. Everyone needs time to relax, but finding yourself with hours of time on your hands might lead to backsliding and thinking about sex too much. Schedule your day full with events and activities to better yourself. Leave a bit of time at the end of the day for reflection and relaxation, but not so much that you'll get bored or that your mind will wander toward sex. Translate your sex drive into creative energy. Take the time you'd usually spend thinking about sex and instead devote it to a creative hobby. If it's something you really enjoy, it can provide you with an alternate avenue for catharsis and satisfaction, keeping your mind busy and occupied.  Writing, including journaling. Singing, playing a musical instrument, or spinning. Painting, drawing, or sculpting. Knitting or sewing. Getting lost in an engrossing book or movie is fun in and of itself, but it can also be an easy, low-energy way to avoid sexual thoughts, particularly in the short term.  Be sure to find a movie that won’t remind you of sex, and stay clear of steamy romance novels or sexy illustrations. Most animated, action, adventure, thriller, or mystery films and books could work here. This will keep your mind occupied with other things and could be a lot of fun. Going with friends is even better as they can further distract you. Plus, you can talk with them about the event afterward and what you thought of it.  Consider attending a live performance, such as a concert, musical, play, lecture, or reading. You might also go to a museum, a new exhibit, an aquarium, or a zoo.


Lên kế hoạch giảm hoặc điều trị nguyên nhân gây đau cổ chân. Khởi động trước khi chơi thể thao hoặc tập thể dục. Áp dụng các biện pháp khác suốt cả ngày để đảm bảo cổ chân được khỏe mạnh.

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If you have been walking or exercising too much, you can do lighter exercise or more slowly increase your exercise load to avoid soreness. Use the exercises listed in this article even when your ankles are no longer sore to strengthen your foot muscles. If the cause is medical, work out a treatment plan with your doctor. This may mean losing weight, taking medication, or changing your lifestyle. Stretching and warming up can greatly reduce muscle injury and soreness. Ask your trainer or coach for specific warm-ups geared towards your sport. Warm-ups usually consist of light exercises focused on your ankles, not literally warming up your ankle with heat. However, some exercise regimens devised by experts do involve temperature control. Wear comfortable and supportive shoes that do not exceed 1 inch (2.5 cm) in heel height nor irritate your feet. Consider high tops for activities that may strain your ankles. While sitting, have good posture and place your feet flat on the floor. Do not cross your ankles or bend them awkwardly while seated. Sleep with your legs and ankles relaxed in a relatively straight fashion; your ankles should not be bent or stretched. Exercise regularly so that intense periods of exercise do not induce ankle soreness. Consume proper nutrients in your diet to help your bones and muscles stay strong; lack of calcium, vitamins, or other minerals can cause greater muscle stiffness and bone weakness. Do stretching, strengthening, and proprioceptive exercises. Consider getting your ankle taped.


Lên kế hoạch gặp nhau. Chuẩn bị sẵn sàng. Bạn nên nhớ quyết định của bạn có thể gây bất ngờ cho đối phương. Nhận thức rõ hậu quả. Không nói về việc làm của người bạn cũ. Tiến bước. Tự chăm sóc bản thân.

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Send them a text or an email to ask them to meet you in a neutral location. If you live in the same town, this is the best way to have the conversation about not being friends.  If they ask you what you want to talk about, say something vague. For example, you might say, "I just want to share some recent decisions with you." If they persist, remind them that you'd rather talk about it in person. If your friend lives out of town, send an email or text to schedule a time to talk on the phone. Obviously, in person is best, but if you live in different parts of the country this may not be an option. Be aware that written words can easily be misinterpreted. This is one reason why talking directly to the other person, even though it's hard, is best. You may have been wanting to free yourself from this friendship for a while, but when you meet with your friend, you'll need to be clear on the reasons why you're ending the friendship.  If you need to tell them what they've done that's contributed to your decision, think about how you can phrase this as kindly and gently as possible. You might not want them to know why you're ending things, and that's fine. It's okay to be vague, or to use phrases like, "Things have changed for me..." Don't feel like you have to justify your decision, or defend it. They may be upset or angry when they hear your news. Or, they may want to try to repair the friendship. You should decide ahead of time whether you'll be open to working on the friendship, or whether your decision is final.  If they get angry, you'll need to be prepared to take care of yourself. You don't need to make a scene - it's fine to simply walk away. Unless you've decided that you're open to repairing the friendship, keep it short. You don't have to help take care of them until they feel better. Simply state what you've decided, and tell them it's time for you both to move on. Don't get involved in debating whether or not you're right or wrong. If you've been friends a long time, chances are you share other friends...


Lên kế hoạch hành động. Loại bỏ chướng ngại vật. Tìm một người cố vấn. Không giả tạo. Tập thể dục, ngủ đủ giấc và ăn uống điều độ. Thúc đẩy bản thân.

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With a clearer trajectory now, it's time for a very loose plan of action to form. Come up with half a dozen things you can feasibly do to start down the path you see the future you on. You don't have to start today, you don't have to start tomorrow, but you do have to know where you're going and what you want to do. We've sorted out the end goal (going back to school, losing weight, quitting smoking, etc.), now how do you get there? That's what this is for. What steps—small ones, big ones, whatever—can get the ball rolling? So when the time comes, when you're ready, you'll know what the future has in store. Whether it's quitting smoking, dumping your lame boyfriend or moving out of your mob-running roommate's apartment, it's gotta be done. These things are holding you back. They're facilitating this negative mindset and turning an obstacle into a veritable mountain to climb over. It may be a pain in the rear end, but you know you can do it. Dumping your toxic best friend sucks. Having to live on your own in a crappy studio sucks. Going through withdrawal sucks. But they're all things that you're capable of and that you'll be better for in the end and, quite frankly, you probably know it. Things like "quitting your job" sort of fall into a different category. In today's day and age, you need money to survive. But realistically, you could quit and move in with someone temporarily if you absolutely had to. You could spend your weekends looking for a new one. No one said this was going to be pretty. Sometimes things have to get worse before they get better. You have to be willing to put in the work. . Why? Because we all need someone who's been there- for their advice, for their shoulder, for the heads up. And if you think there's no one in your life who's hit rock bottom, you're probably wrong. Part of being human is about fighting battles—all you need to do is ask. The odds of you knowing the sordid history of everyone in your circle is slim to none.  However, what's more likely is that when you read the phrase...


Lên kế hoạch kiểm tra xe. Hãy đảm bảo kiểm tra đèn động cơ đã tắt trước buổi hẹn của bạn. Khởi động xe của bạn trước khi tiến hành bài kiểm tra. Giữ cho lốp xe căng vừa đủ. Chọn một ngày khô ráo để kiểm tra.

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Get your car checked out by an emissions technician in your area to catch anything that you might have missed or overlooked. Typically, in states that require vehicles be emission-tested, these are as common as oil-change stations and Jiffy-Lubes. Look one up in your area and schedule a test. Just because your car is running fine and shows no signs of "problems" doesn't mean that it'll pass emissions. Many vehicles can continue operating well even though they've dipped under the local government regulations. This can happen when you don't keep up with scheduled maintenance. If your check engine light is on, you will fail the emissions test automatically. If you don't know what the problem is, an emissions repair shop can run a diagnostics test and fix the problem for you. The car must be tested as-is, which means that even if the technician spots an issue that will obviously result in a failure of the test, the vehicle must be failed. If you know, for example, that you've got a leaky vacuum hose, or that your check engine light is on, you need to have those issues corrected at the shop or fix them yourself, before having the test performed. Drive your vehicle for at least 20 minutes before arriving at the emissions testing station. This will give your vehicle enough time to reach optimal temperatures for your coolant and oils as well as optimal temperature for your catalytic converter, ensuring that you'll get an accurate reading. If you cannot drive your vehicle before the test then just run your engine in park or neutral at 1500 to 2000 RPM’s for at least five minutes to ensure your engine and exhaust are warmed up. In colder weather this may take a few minutes longer. Proper tire pressure will put less strain on your car engine, which will improve your chances of passing the test. Equally-distributing the weight of the vehicle as it is driven during the test by the inspector will result in a higher likelihood that you'll pass. It's a good idea to fill up the tires to the proper specs before you take it in....


Lên kế hoạch làm “chuyện ấy”. Cùng nhau đi du lịch. Chuẩn bị không gian lãng mạn. Khởi xướng “chuyện ấy” với đối tác. Gần gũi về mặt cảm xúc lẫn thể xác. Tìm người cố vấn.

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You may think scheduling time for sex is not romantic, or that sex is better when it’s spontaneous, but give it a chance. If you are always "too busy," this is one way to nail down your priorities. Plan one day each week that you commit to having sex with your partner. Throughout the day, build up the excitement and build the tension. Make it something you and your partner look forward to doing. Even a short weekend away can alleviate the burden of daily life. Sometimes work, school, or kids present too many distractions that interfere with your sex drive. Break away from routine by eliminating distractions and allow your focus to be on your partner and your relationship.  If need be, find a babysitter (or pet sitter) and take a mini-vacation. It can be as simple as camping in the woods or going to a little motel down the road. Your budget won't allow for travel? Take a vacation at home by shutting off the computer and cell phones, turning off the TV, and making a point to connect with your partner. Light some candles, invest in some silky sheets, and make your bedroom a sanctuary for the two of you. Create positive associations in the bedroom and get rid of anything that doesn’t appear inviting: piles of laundry, work papers, or children’s toys. If you've been passive leading up to your intimate sessions, take the lead for a change. If you feel like you're always the one to initiate sex, talk to your partner about it and tell them that you don't want to feel like the sex hound in the relationship. Make sure everything is out on the table and that you're both satisfied with the way things progress. Your sex life is about more than what happens between the sheets. If you're not close emotionally, if you're not spending time together and understanding each other, the sex will suffer and so will your relationship. You have to talk and you have to spend time with each other, taking care of every aspect of your relationship. Feel comfortable enough with your partner to share your hopes, fears, dreams, and desires....


Lên kế hoạch những việc bạn sẽ làm sau khi nghỉ việc. Hãy thông báo trước hai tuần. Thông báo với cấp trên. Chuẩn bị trả lời câu hỏi của cấp trên. Soạn một lá thư từ chức lịch sự. Vẫn giữ sự chuyên nghiệp sau khi đã thông báo với cấp trên. Một khi thời gian ở công ty của bạn đã hết, hãy rời đi theo cách lịch sự và thân thiện.

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Once you've decided that you're absolutely sure you'll quit your job, you should make a bullet-proof game plan so you don't get left in the lurch after you quit your job. Ideally, you should quit your job only after you've found another job because it'll be harder to find another job as an unemployed candidate.  Don't assume that you can just "make it work" until you find another job. In today's economy, you might be unemployed longer than you imagined. Don't quit your job in the heat of the moment and just assume that you can figure it out after the fact. Line up another job before leaving. You should spend some time on the job market as you try to leave your current job. You shouldn't be dishonest about the fact that you currently have a job when you speak to potential employers. If you don't have another job lined up, make sure you have enough money to be unemployed. If you really can't stand your job, tap into a savings account so that you can leave earlier. This means that you will have to budget until you can find another job. When saving up, plan for an extended period of being unemployed just to be safe. When you do leave your job, make sure you're doing it for the right reasons. Don't just quit because you feel undervalued or underpaid before having a conversation with your employer about it first. If you don't try to solve the problems at your current job to the best of your ability, then you may face the same problems at your new job. . This is the respectful thing to do. Remember that the company is relying on you and will have to fill a hole as soon as you leave. If the company has a policy for having to give notice earlier than two weeks, then respect that policy.  Even if the company doesn't have a policy of giving more than two weeks company, if you're one of four employees at a company, use your judgment to determine how much time the company would need to fill your shoes. Make sure you're financially solvent and prepared to be out of work for the next two weeks in the event that your boss or...


Lên kế hoạch nói chuyện. Sử dụng ngôn ngữ cơ thể cởi mở. Sử dụng tốt kỹ năng giao tiếp bằng lời. Thừa nhận cảm xúc của bạn gái. Tìm điểm bất đồng. Xin lỗi.

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After you both have calmed down, suggest a time to discuss your conflict. After a big argument, it's important you schedule time to talk to assure you are both calm going into the discussion.  Choose a time to talk where there aren't outside constrictions on time. Pick a week or weekend night when neither one of you has to work early in the morning. Aim to talk in the early evening sometime after dinner so hunger and sleepiness cannot interfere with your conversation.  If you do not live together, try to choose a place that's a neutral ground. While you might feel odd discussing your relationship in public, a neutral ground might assure no one feels uncomfortable. You can pick a place where not many people are around, like a spacious, quiet coffee shop or a public park that's not usually crowded. When discussing your conflict, use your body language to demonstrate that you are open to dialogue. This can allow the discussion to happen in a relaxed, effective way.  Make eye contact. Nod occasionally to show you are listening. Never cross your arms or do anything that makes you look tense. Try to avoid nervous tics, like fiddling with your clothing or ringing your hands.  Nod on occasion, as this gives a non-verbal indication you are listening to what is being said. When discussing your argument, use solid verbal communication as well. Your girlfriend needs to know you are open to working things out, so make sure you communicate with her effectively in the aftermath of a fight.  Be clear and concise when speaking. Do not include too many details and try to get to the point of what you're going to say. Do not interrupt your girlfriend when she's talking. Always ask if she understands what you're saying. Ask for clarification if she says anything you do not understand.   Use "I" statements. These assure that you're expressing your own feelings rather than placing objective judgment on the situation. For example, instead of saying "You overreacted about me being late and embarrassed me in front of your friends" say...


Lên kế hoạch sử dụng bom tắm ngay. Dùng bom tắm để làm thông mũi. Dùng bom tắm như một cách trị liệu bằng hương thơm. Tạo ra không gian như ở spa. Dùng bom tắm để tạo hương thơm. Bạn có thể dùng bom tắm dành cho vòi sen thay vì cho bồn tắm.

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Bath bombs will keep their solid form as long as they are kept in a dry environment; however, the fresher a bath bomb is, the more it will fizz when you drop it into the bathtub. If you wait too long to use it, it will not fizz as much. If you purchase a bath bomb that contains eucalyptus oil, you can use it to help clear out your sinuses when you have a cold. Simply fill a tub with warm water, drop the bath bomb in, and hop in. Many bath bombs contain essential oils, which can help enhance your mood and make you feel relaxed, less stressed, or more awake. When choosing a bath bomb, look at the ingredient list to see what types of essential oils it contains. The essential oil is also responsible for the scent, so be sure to choose one that you like. Here are some common types of essential oils that can be found in bath bombs and their uses:  Lavender essential oil has a classic scent with fresh, floral notes. It may help reduce anxiety, depression, and stress. Rose essential oil is another classic scent with sweet, floral notes. Like lavender, it helps ease depression. Lemon essential oil has a fresh, clean scent. It is very uplifting and may leave you feeling fresh and energized. Peppermint and other minty essential oils have a cool, refreshing scent. They are great for easing headaches and nausea. They may also leave you feeling refreshed and energized. You can do this by dimming the lights in your bathroom and lighting a few candles. You can further enhance the mood by playing some soft music. Because you will be soaking in the tub for a while, you should consider bringing something with you. Here are some more ideas:  Relax with a book. Bring something to drink, such as champagne or hot tea. Bring something to eat, such as fruit or chocolate. Fold a soft towel and place it behind your head, neck, and shoulders before you lean back in the bathtub. This will make things more comfortable. Wear a face mask to the bathtub. By the time you have finished taking your bath, the face mask will have finished doing...


Lên kế hoạch thay đổi lối sống trong 10 ngày đến 2 tuần. Đi khám bệnh nếu bạn có bất kì mối lo nào về sức khỏe. Bắt đầu uống viên đa vitamin. Tìm một người bạn để cùng giảm cân trong 10 ngày. Không bỏ đói chính mình. Làm cuộc sống luôn bận rộn. Theo sát kế hoạch!

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If possible, commit several months to changing your lifestyle. Short term commitment to weight loss may result in a failure to maintain your weight. You cannot simply change your diet and exercise habits for 10 days and return to old habits. Fast weight loss requires a commitment to health, or you can find yourself becoming ill, malnourished and tired. You can even cause long term damage if you approach weight loss without all of the proper knowledge. You will be making rapid changes to your body, and you should make sure you are maintaining your health. Taking a multivitamin may help enhance your diet. Studies have shown that people are more successful at losing weight, and keeping weight off, if they work out with a partner. Consider working with a friend, colleague, husband/wife or family member. You have to eat! Your body needs to be strong and full of energy so you can burn fat the healthy way. Do not think you can cut corners by not eating at all. Be sure to eat a healthy diet and try and maintain a consistent calorie count. You will be tempted to give in, to eat more, or to do less. Keep yourself busy throughout the day to avoid these temptations.  If you can, break up your workout throughout the day at times that you know will be tempted (for example, around lunch time or dinner time). Losing 10lbs in 10 days will be very difficult. You are making rapid changes to your body and it will change how you will feel. Stick with your goals and routine and push through it. You will thank yourself at the end!


Lên kế hoạch thiết kế khuôn trang trí. Chọn vật liệu làm khuôn.

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Consider what the stencil is to be used for--say, a small decoration on a box or a pattern for use on your walls. How will your use of the stencil influence the design you can use?  Here are a few specific points to consider:  Don't use paper. Determine what size of stencil you need. If the stencil is going to be large, it is okay to include small details. If the stencil is going to be small, a simpler design should be used. Know how many colors you want to include in the stenciled image. You can use multiple stencils and each will be used with its own layer of color. These factors will affect the amount of materials you need and the number of stencils you need to create. There are a variety of materials that are suitable as stencils, but you need to consider how much use the stencil will have (one time or many?) and the ease with which you can work with the material.  Cardboard or foam board are good for large, simple stencils on flat surfaces. Paper works for a single-use stencil on either flat or rounded surfaces. Poster board holds up better than paper and can be used on flat or slightly rounded surfaces. Plastic or clear acetate are good if creating reusable stencils for either flat or rounded surfaces. Frisket film, which is a clear film with a slightly sticky backing, is good for flat and rounded surfaces.


Lên kế hoạch thời gian và địa điểm điều tra. Nếu sử dụng bảng câu hỏi, hãy kiểm tra lại danh sách lần nữa. Tiến hành điều tra, tối đa hóa kích cỡ mẫu và độ chính xác của phản hồi. Phân tích kết quả.

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Be sure to choose the combination of the two that is most likely to result in the largest sample size. Alternately, if your survey is being done online, be sure to post it where you think it will get the most targeted traffic or send it to the best possible email recipients.  For an online survey, this would be the time period that your survey is open for (how long respondents have to complete the survey). For example, imagine that for your computer business, your target market of engineers are busy all day with labs. You would want to schedule your survey either before or after this period. Be careful to proofread your forms several times and then have someone else do the same. Keep in mind that the survey should not be any longer five minutes and should have questions that are very simple to respond to. Keep in mind that you may have to run your survey more than once in or several different places in order to get complete results. Just make sure that your survey remains exactly the same between times and places or your results may vary. For example, as the computer business owner, you may choose several locations and days to survey students with different schedules. Record and tabulate numerical responses, being sure to calculate averages and analyze outlying responses (particularly low or high ones). Read through and analyze open-ended responses to get an idea of how your participants responded and what their thoughts are. Compile your information in a report that summarizes your findings, even if the report is for your personal use only. Scan through your responses for really great quotes from customers. Anything particularly memorable, creative, or positive can be recycled for the company's future advertising.


Lên kế hoạch thực hiện hoạt động thông thường với bạn của bạn. Từ từ tiến vào cuộc trò chuyện về bệnh trầm cảm mỗi khi phù hợp. Cho bạn của bạn biết liệu đây có phải là thông tin bí mật. Nói theo như bạn đã luyện tập. Giúp người đó cảm thấy thoải mái. Duy trì sự tập trung cho bạn của bạn. Đem giải pháp vào cuộc trò chuyện bằng cách quyết định "bước tiếp theo". Chuyển hướng kết thúc cuộc trò chuyện.

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You can take her to lunch, or go for a walk somewhere you both enjoy. Research has shown that mildly depressed people’s moods improve when a task diverts attention to something external such as an activity. Being in a better mood can make it easier for you to be able to open up and talk about your feelings. If you're not in the mood to do an activity, don’t feel pressured to plan one. A conversation over a cup of tea at the kitchen table or on the couch can suffice. The best way to start is to tell her that you have something important you want to share, so she knows not to take your conversation lightly.  If you don't know how to bring it up or feel uncomfortable, try saying something like, "Hey, I’ve been feeling kind of weird/down/upset lately. Do you think we could talk about it?" Make it clear from the beginning of the conversation whether you want her to listen and hear what you have to say, or want her opinion or suggestions. Be sure to let your friend know whether what you're telling them is private or if they are permitted to communicate your difficulties to other people on your behalf. Be as specific and direct as possible. Don't dance around what you need or what you're requesting. It's okay if you get a little tongue-tied and shaky as you talk. Just talking is the hardest part!  If you’re having a hard time dealing with your emotions during the actual conversation, it’s okay to admit this to your friend. Letting them know how hard the conversation is for you might even be helpful to your friend to understand your state of mind and how serious the situation is. If you begin to feel overwhelmed at any point during the conversation, it’s okay to take a break, take a deep breath and gather your thoughts. If your friend seems uneasy, break the tension by thanking her for being there and listening, or apologizing for taking up her time or having a hard time talking about it (if that is true). Individuals with depression are sometimes prone to feeling guilty. Guilt can be persistent, but it can also be...


Lên kế hoạch tiếp cận nàng. Ăn mặc gọn gàng và lịch sự. Đón nhận ánh nhìn của nàng. Đứng thẳng và cao người. Hãy trực tiếp đi vào vấn đề chính một cách ngắn gọn nhưng dễ hiểu. Hãy bỏ qua cơ hội nếu nàng nói không.

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Asking a girl out on a date can be frightening, but if you make a plan it might not be as scary. Think about when, where, and how you plan to ask her out. Try to work out what you want the moment to look like and spend some time visualizing a positive response. You want to look your best when you ask her out for the first time. If you are wearing your grubbiest shirt and haven’t showered in a couple of days, she will not have a good impression of you. But you don’t need to wear a tuxedo or get a makeover before you ask her out either. Just make sure that you are clean, wearing some flattering clothes, and that your hair and facial hair are groomed. Confidence is sexy, and one of the most confident things you can do is look her in the eyes when you ask her out. While it may feel more comfortable to look at the floor and mumble your question to her, this will not impress her. Look her straight in the eyes and hold your head up high to show her that you are confident. The way that you stand can also indicate how confident you are. If you are slumping or crossing your arms, she might interpret this as fear or nervousness. Instead, stand up tall with your arms hanging loosely at your sides. Keep your shoulders back and your chest puffed out a bit. This will show her your full height and breadth, which will be much more impressive than if you approach her in a hunched over position. There’s no need to talk to her for an hour before you ask her out. In fact, if you take too long to ask, you might lose your nerve. Instead, walk right up to her, give her a quick compliment, and then tell her that you’d like to spend some time with her. If you’d rather call her, that’s fine too, just don’t ask her out via Facebook or text message or she may think that you are too nervous to talk to her. Try saying something like, “Hi. You seem really cool! Listen, I am in a bit of a hurry, but I thought I’d see if you would be interested in going out with me sometime. Can I get your number?” Sometimes, despite your best efforts, a girl...


Lên kế hoạch trước một thời gian dài. Tạo môi trường tốt trong bể cá. Bắt đầu nâng chế độ ăn cho cá vàng. Mô phỏng mùa xuân bằng cách hạ nhiệt độ xuống thấp, sau đó dần dần tăng nhiệt độ cho ấm hơn. Đảm bảo tuần hoàn nước mỗi ngày.

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It takes a long time to create the right environment for mating. Buy your fish nearly a year in advance. July and August are the best months to purchase your fish, as goldfish like to breed during the Spring. You'll want your goldfish to be properly adjusted to their habitat and de-stressed before breeding season, so try to plan far enough in advance! The first thing you want to do (assuming you already have a smaller tank that can hold at least 4 gallons or 15 liters) is to clean your newly purchased breeders. By adding 80 eye drops of Formaldehyde, 6 drops of Copper Sulphate and just 1 small measure of Terramycin, you will be able to clean the goldfish and the tank to keep all healthy. The tank you plan to breed them in should hold at least 20 gallons (75.7 liters) of water. Additionally, add the necessary props for a natural-looking goldfish habitat. This normally includes natural or artificial bushy plants or fertile, sprawling fibers.  When females lay their eggs, they usually anchor them to something solid. If you're going to let them breed naturally, you'll definitely want a lush environment. If you're going to breed them artificially, no plants are necessary, although they do improve quality of life (and act as a great water filter) when the fish are not breeding. Consider investing in spawning mops. Spawning mops are made of floating nylon string into which females send their eggs. You don't need spawning mops if you have plenty of brush, plants, or other fibrous material, but they're an easy, efficient way of safeguarding your goldfish eggs, as grown-up goldfish tend to eat any unsecured eggs. Without abruptly changing the diet of your goldfish, start introducing non-pellet food, such as brine shrimp or live black worms, into their tanks. This simulates the natural bounty of springtime when goldfish like to breed. A couple of pointers on feeding your goldfish in general:  Feed your goldfish in small amounts but often. Feed them three times a day, being careful not to overfeed them. Many goldfish...


Lên kế hoạch trước để đối phó với các tác nhân gây kích động. Bày tỏ cảm xúc phù hợp. Giúp đỡ người khác. Kiên nhẫn.

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When you are grieving, you are bound to have a lot of memories of what you have lost. You can protect yourself by knowing what might cause you to become emotional. Once you recognize triggers, you can make a plan about how to most effectively cope with them.  Maybe you lost your best friend. You can likely anticipate that her birthday will be a rough day for you. Anticipate your moods and plan accordingly. Maybe you can plan to work from home that day so that no one will notice if you cry. It's fine to have triggers. It's normal that when you are going through a divorce and hear your wedding song to feel a lot of emotions. Learn to acknowledge these emotions and move on. Moving on doesn't mean that you have to stop feeling. You simply have to find new ways to channel your emotions. Don't repress your emotions, just re-purpose them.  Are you angry at your ex? Find a good way to channel that anger. This might be a great time to try that popular kickboxing class at your gym. Try art therapy. The act of creating something can be a very therapeutic way to deal with what you've lost. Look into taking a painting class at your local community college. Getting in touch with your emotions can help you relate to others. Use your own experience with grieving to help you be a better listener to your friends and family. As you go through the grieving process, you will likely learn a lot. For example, maybe you'll have a good understanding of what it feels like to lose a parent. Consider using your experience to help others.  Ask local support groups if they need volunteer speakers. Your words could help someone else heal. Make some donations. It can be difficult to part with a loved one's belongings. But when you feel up to it, try donating some clothing to a worthy charity. Just remember to keep some items that you will treasure. Grieving takes time. The process of moving is quite long too. Remember that every individual experience is different.  There is no magic number for the amount of weeks, months, or years it will...


Lên kế hoạch trước. Theo dõi thời tiết trong vùng hoặc cập nhật tin tức. Dành thời gian thích nghi với khí hậu nếu bạn đi đến một vùng khác. Giảm nhịp độ hoạt động trong thời tiết nóng.

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. Whatever you're doing outdoors, having a plan will help cut down on unnecessary activity in the heat.  By having a plan, you can set time limits on your exposure to the heat and plan ways to minimize the effects of the heat before you head into it each day.  Always be sure to stick to your time limits by prioritizing and leaving less important things to be finished when it's cooler.  When hiking, study the map at the beginning of the day, and calculate the best route, especially one that makes the most of shade where possible. While swimming, monitor your time in the pool.  You may think there is minimal sun exposure because of the cooling effect of the water, but staying in too long without reapplying sunscreen or taking a break could lead to sunburn. If you have to travel a lot during hot days in your vehicle, plan ahead by having your vehicle inspected and ensuring that your air-conditioning is in working order.  When you notice the temps aren’t as frigid as you’d like, take it in for service.  The car is likely low on Freon. As part of your planning, spend time watching the weather forecasts.  In the USA, NOAA produces a heat alert based on Heat Index Values.  The importance of this measure is that it tells you how hot it will feel outdoors when the relative humidity has been factored in with the actual air temperature.  Be aware that heat index values are devised for shady areas and light wind conditions.  If you're under full sunshine and in the presence of strong winds, the heat factor can increase by up to 15 °F (−9 °C). Travelers often make the mistake of trying to maintain normal levels of activity when arriving in a country warmer than the one they've left.  Acclimatization can take up to 10 days depending on the temperature difference.  Rather than pushing yourself, give yourself time to acclimatize to the new warmer environment, which means minimizing physical activity until the heat feels more tolerable. Once you feel more comfortable in the heat, gradually build up your physical activities...


Lên kế hoạch tập luyện theo mức độ vận động của bạn. Khởi động khoảng 5-10 phút trước khi tập luyện. Cố gắng thực hiện bài tập hiếu khí 30 phút mỗi ngày. Thêm bài tập rèn luyện sức bền ít nhất 2 ngày mỗi tuần. Kết hợp các bài tập để việc tập luyện trở nên thú vị. Đi bộ 5-10 phút và kéo giãn cơ để thả lỏng sau khi tập luyện.

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Start slowly if you aren’t used to physical activity and want to develop an exercise routine. As you gain experience, try increasing your workouts’ intensity levels gradually.  For example, start off by walking for 10 to 15 minutes at a time. After 1 to 2 weeks, work your way up to 30 minutes. Try to pick up your pace, too. You might start by walking 1⁄2 mile (0.80 km) in 15 minutes, then work your way up to 2 to 3 miles (3.2 to 4.8 km) in 30 minutes. When you do strengthening exercises, start with 2 sets of 8 repetitions (such as 8 push-ups). Then add 1 to 2 additional reps per week until you can do a set of 12 to 14. for 5 to 10 minutes before working out. When you warm up, target the muscles you plan on exercising, but use less intense movements. For instance, walk for 5 to 10 minutes before jogging or doing a lower body workout. If you’re swimming, go slowly at first, then pick up your pace. Before an upper body workout, walk or jog and do light jumping jacks to raise your heart rate and increase blood flow. As a rule of thumb, you should get at least 30 minutes of moderately intense aerobic exercise daily. Examples include going for brisk walks and jogs, running, cycling, and swimming.  When you’re exercising at moderate intensity, your heart rate should increase and you should breathe harder. You should still be able to speak, but you should be winded enough that you can’t sing. Keep in mind you can break your workout times into chunks and spread them throughout the day. Being active for 5 or 10 minutes at a time is a good way to ease your way into exercise if you’re not used to it. Also known as resistance training, strength training involves using free weights, resistance bands, or your own body weight to strengthen your muscles. If you’re just starting out, try doing upper and lower body workouts 1 day a week each. In time, gradually work your way up to including 3 to 4 strength training days in your weekly routine.  A sample intermediate upper body workout could be 2 sets of 30-second planks and 2...


Lên kế hoạch tập luyện. Tập yoga. Duy trì trạng thái vui vẻ. Tập luyện mọi lúc mọi nơi. Kiên trì.

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Losing weight means burning more calories than you consume. Losing 5 pounds in one week translates to 17,500 calories lost.  A combination of cardio and resistance training (weightlifting) leads to higher weight loss than either activity alone. But if you must choose one, those doing only cardio lose more than those doing only resistance training.  Consider High Intensity Interval Training (HIIT). That's when you alternate between going all out and taking it easy. For example, you'd run in a dead sprint for 30 seconds followed by 60 seconds of jogging. This shortens your routine and burns more fat, believe it or not. In addition, when you're chilling on the couch, your metabolism stays high and you'll be burning more calories up to 24 hours later.HIIT is great for those with hectic lives — it only takes about 15 minutes. Just remember you still need to warm up and cool down. Stress is a huge cause of overeating. 60 minutes of yoga (done in the comfort of your living room during your favorite show) burns 180 – 360 calories — but that's not all. Studies have shown that practicing yoga leads to a number of benefits:  Reduced stress Increased body awareness (specifically hunger and satiety) Mindful eating Switching up your routine will keep you from plateauing and keep your body from getting used to your workout.  Varying your routine will help you stay motivated, a huge factor in success. Turn social events into opportunities for calorie burning. Skip the movies and go for frisbee golf, tennis, or swimming. Any activity can turn into exercise with the right mindset.  Opt for the stairs instead of the elevator. Use this as a reason to do chores. Do the gardening, wash your car — stay active! Walk or ride a bike to work or school. This also reduces your expenses and helps the environment, too! You may not see results immediately. Be patient.  As your body gets accustomed to the work out, kick it up a notch. Challenge yourself. Only do as much as you can handle. If you feel dizzy or faint, stop.


Lên kế hoạch vui chơi cụ thể. Không lên kế hoạch. Dạy chúng biết về thế giới. Kể cho các cháu nghe về quá khứ của gia đình. Hãy để các cháu chỉ dẫn cho bạn. Hãy có mặt vào các thời điểm quan trọng. Nhớ dành thời gian cho bản thân mình.

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It can be a really helpful thing to know what to do with your grandchildren when they arrive. If you want to go on an outing, you might need to suggest certain clothing, and even ask for financial help if needed, even before the grandchildren arrive. It is also a good idea to check opening times, session times and transportation timetables to make sure that everything is sorted in advance. When you make your plan for the day, however, take some time for resting and decompressing into account, too. You don’t want your grandchild to get too tuckered out. Try to do something with your grandkids that their parents wouldn’t normally do with them. Take them to a new part of town they haven’t seen, or teach them something their parents don’t know how to do, whether it’s watercolor painting or jewelry making. This will make your time together all the more special and memorable. That's right — don't make plans sometimes. Let your grandchildren see what you normally do around the house and learn by watching. Often they will be interested enough to pitch in and help you, all the while holding fascinating conversations with you. Treasure these times because they hold the essence of intergenerational bonding. They may be interested in watching you cook, helping out in the garden, walking your dog with you, or even in checking out your favorite TV show.  Your grandchildren will be used to life at their own household and will inherently be interested in the way you run yours. Don’t put too much pressure on yourself to create a fun day for them; it’ll happen naturally. That said, it’s good to have a back-up activity, such as a movie to watch or a pie to bake, just in case your grandchild gets restless and really wants to do something. Pass on your experience through your stories about what you have done and seen. Don't be afraid to share the "strangeness" of the past. To their ears it may be strange now but in the future, they will come to see your past as being as special as theirs, and in some small way, they will...


Lên kế hoạch vui đùa cùng nhau. Cười với người bạn đó. Lưu ý những triệu chứng trầm cảm tái phát. Quan tâm tới bản thân.

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As your friend begins to feel better, keep your friend moving beyond depression by planning some fun outings. Choose activities that you both enjoy and make plans to do those things so that your friend will always have something to look forward to. Plan to go to the movies together, go on a weekend hike, or have coffee together. Just make sure that you do not pressure your friend into doing anything that he or she is not ready to do. Be patient and persistent. Laughter is known as the best medicine for a reason. Recent studies have shown that laughter helps to alleviate the symptoms of depression and make people who are depressed feel more connected to others. You probably know what makes your friend laugh better than anyone else does, so make sure that you use that knowledge laugh with them on a regular basis.  Make sure that you only use humor in appropriate situations. If your friend is opening up to you or crying, you might not want to tell a joke at that moment. Do not be discouraged or feel inadequate if your friend does not laugh. Sometimes it is very hard to feel anything at all, even good things, but this will hopefully get better with time. Just because your friend is feeling better does not mean that he or she is cured. Depression is episodic, which means that it often comes back. It is common for people who have depression to suffer from multiple bouts of depression over a lifetime. If your friend appears to be sinking back into depression, ask them what’s going on.  Say something like, “I noticed you seem very tired lately. When did you start feeling this way?” Offer your help the same way that you did before and continue to encourage your friend as you have been. Helping a friend who is battling depression is hard work. To make sure that you do not suffer an emotional crisis, you will need to take very good care of yourself as well. Make sure that you set aside at least 30 minutes each day that is just for you. Use that time to focus on your needs, pamper yourself, or just to do something that...


Lên kế hoạch đi vệ sinh. Lưu ý các loại thực phẩm sử dụng. Hạn chế đồ uống có cồn hoặc cà-phê-in. Tránh tắm bồn với sữa tắm tạo bọt. Theo dõi cân nặng. Cai thuốc lá.

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Keep track of the time of day when you most often have spasms, or leak urine. Develop a schedule of times throughout the day to urinate. Maintain this schedule for a few weeks to be sure you are emptying your bladder frequently enough to avoid spasms and leakage.  Gradually extend the time between voiding. This will gradually train your bladder to hold a little more urine, strengthening the muscles to prevent the spasms.  Avoid drinking fluids within two hours of bedtime to help control of your bladder during the night. Some foods can trigger bladder spasms. Pay close attention to the foods you eat, and eliminate items that seem to be triggers for you.  Foods that are highly acidic, such as citrus fruits and tomatoes, and foods that are spicy have been associated with triggering bladder spasms.  Chocolate and foods or beverages that contain artificial sweeteners may also trigger bladder spasms. Beverages that have high levels of caffeine, such as coffee, tea, and soft drinks can lead to spasms. So can beverages that have high acid content, such as citrus fruit juices.  Alcoholic beverages and those with caffeine can cause your bladder to fill quickly, leading to leakage and spasms.  Beverages that contain large amounts of citrus fruits can be irritating to your bladder, and lead to bladder spasms. Try spacing out what you drink over the day, rather than drinking a large quantity in a short period of time. Harsh soaps and the ingredients in bubble baths have been reported to trigger bladder spasms. The ingredients in bubble bath products and soaps that contain fragrances or harsh ingredients can be irritating to your bladder, and lead to spasms. Being overweight puts added pressure on your bladder. Talk with your doctor to determine a healthy weight loss program to aid in controlling your bladder spasms. In addition to being bad for your health in general, smoking irritates your bladder muscles. "Smoker's cough," a chronic cough caused by lung irritation due to smoking, can also trigger bladder spasms and can...


Lên kế hoạch. Cất trữ các thực phẩm không bị hư hỏng. Lưu trữ nước. Chuẩn bị phương tiện thông tin liên lạc. Chuẩn bị đầy đủ trang thiết bị y tế. Mua các vật dụng lặt vặt khác. Chú ý nghe tin tức. Đánh giá rủi ro và xem xét sơ tán nếu có khả năng xảy ra giao tranh bằng vũ khí hạt nhân. Tìm hiểu về các loại vũ khí hạt nhân khác nhau:

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If a nuclear attack does happen, it won't be safe to venture outside for food — you should stay sheltered for at least 48 hours, preferably longer. Having food and medical supplies on-hand can put your mind at-ease, and allow you to focus on other aspects of survival. Non-perishables can last several years, whether it's in storage or in sustaining you after an attack.  Choose items that contain a lot of carbohydrates, so you get more caloric bang  for your buck, and store them in a cool, dry place.  White rice Wheat Beans Sugar Honey Oats Pasta Powdered milk Dried fruits and vegetables Build your supply slowly.  Every time you go to the grocery store, pick up one or two more items for your food storage.  Eventually, you should be able to build up a multi-month supply. Make sure you have a can opener for canned items. Consider keeping a water supply in food-grade plastic containers.  Clean the containers with a bleach solution, then fill them with filtered and distilled water.  Aim to have one gallon per person per day. For purifying water in the event of an attack, keep basic household bleach and potassium iodide (Lugol's solution) on-hand. Being able to stay informed, as well as alerting others to your position, can be vitally valuable.  Here's what you might need:  A radio: Try to find one that's crank- or solar-powered.  If you have to go with a battery-operated model, be sure to keep spare batteries on-hand.  Consider getting an NOAA weather radio as well — this will broadcast emergency information 24 hours a day.  A whistle: You can use this to signal for help. Your cell phone:  Cell service may or may not be maintained, but you'll want to be ready if it is.  If you can, find a solar charger for your model. Having a few medical items available could be the difference between life and death if you're injured in the attack.  You'll need:  A basic first aid kit: You can purchase these pre-packaged, or make one yourself.  You'll need sterile gauze and bandages, antibiotic ointment, latex gloves, scissors,...


Lên kế hoạch. Tham gia một lớp học hoặc nhóm. Đừng ngại nói về bản thân. Thực hành một số phương pháp thư giãn. Dành nhiều thời gian cho việc gặp gỡ. Làm việc gì đó cho người khác. Tập nói chậm rãi. Tìm sự giúp đỡ của chuyên gia tâm lý khi sự nhút nhát gây trở ngại cho cuộc sống.

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Start small. You can make an effort to make eye contact during conversations. You can also do something that you've never done before (eg. changing your hairstyle). This will make you feel and become bolder over a period of time, although it may seem strange and frightening at first. If you're having trouble coming up with a conversation starter, think of compliments you could give or questions you could ask. These will quickly get the other person talking. Enroll in a class to learn a new skill or join a group with similar interests. These are great opportunities to have regular interactions with strangers that could become friends.  Expect it to be awkward at first, but stick with it. Practice talking with people in the group every week. It will get easier and easier. One great organization for overcoming shyness and gaining confidence as a public speaker is toastmasters. If you find yourself struggling to come up with things to say, share what's going on in your life. Allow yourself to be the interesting person that you are and don't be afraid to let others know what's been happening with you.  Showing mutual interest in another person's life will also help spur a conversation on. With enough practice, a natural conversation will easily develop. Allowing yourself to be vulnerable in a conversation can be hard at first, but it will help you to create bonds with other people and it is a natural part of conversation. Learn breathing techniques or exercise to release anxiety. Close your eyes and take deep breaths to clear your mind. Try to learn tips that will help you in social settings. For example, you could learn visualization techniques. Close your eyes and imagine being happy and confident in an imaged scenario. This can actually make you more confident, or at least relieve some of your fear. Don't wait for the perfect situation to present itself. If you want to go from shy to confident, you first need to put yourself out there in order to meet people. Put yourself in social situations and practice...


Lên lịch chăm sóc cá theo thông lệ. Cho cá ăn đúng cách. Làm sạch nước. Làm vệ sinh bể cá. Chơi với cá.

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Without routine care, your fish will die prematurely. Remember, a fish can't tell you when it is hungry or when its water is dirty. In order to maximize your fish's lifespan, you will need to give it regular care. By created a schedule for yourself, you can help yourself to stick to it. Feed your fish regularly. It is important to select food that is appropriate for your fish. Many stores sell food specifically for bettas, but even then it is important to check the ingredients. Avoid food made mostly of fish meal.  Many bettas do not like fish flakes. Pellets specially formulated for bettas can be found in most fish stores. Freeze-dried or frozen fish food, such as blood worms or brine shrimp, are a great supplement to their diet of betta pellets. Choose live food if you can. Research demonstrates that formulated food, such as the dry fish food you get in the store, begins to have measurable impacts on a betta's health once it exceeds 25% of their diet. Few pet bettas are privileged enough to get live food all the time. Though live food can be expensive and time consuming, it also greatly benefits a betta's health. Buy a time-release feeder for your fish if you go on vacation, so it doesn't die of starvation while you're away. Every so often, you will have to change the water for your fish. This varies depending on the size of the tank, whether or not you choose to use a filter, and if you incorporate live plants. You can buy testing kits to check the water. This will ensure that your fish has a clean, healthy medium to live in, maximizing his life-span potential. A fish tank can grow algae on the sides that need to be cleaned off, in order to ensure the quality of the water and also your clear view of the fish. The rocks or sand at the bottom of your tank will also need to be cleaned or replaced every once and a while. Waste buildup in the base of the tank can make your fish sick, and kill him. Filters can help with this, but, even then, it may be necessary to siphon waste from the bottom.  Buy a siphon, so...


Lên lịch có thời gian riêng ở bên nhau. Đặc biệt chú ý đến vẻ ngoài của bạn trong ngày hẹn họ. Dành thời gian để vui đùa. Nắm tay. Tán tỉnh nhiều hơn và ân cần. Duy trì sự thân mật. Nhớ lại thời gian tìm hiểu yêu đương. Tạo ra nghi thức.

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It can seem strange to schedule a date with your own partner, but it is important to keep your relationship a priority.  Sometimes the only way to do that is to work it in to your schedule intentionally. Invite your partner out on a date, take care of any necessary details like babysitting or transportation, and make it happen.  See if you can make it a routine, such as Saturday night dates. This can offer you an opportunity to connect and talk about your week. If you’ve been with your partner for a long time, she has likely seen you at your best and your worst.  While it is impractical (and perhaps unnecessary) for you to look your best whenever you’re together, try getting “spruced up” before going out on a date together. Think about when you were first dating and you would spend extra time getting ready for the date so you could be sure to impress. Play and laughter create strong connections and reinforce relationships.  If you set aside time to do things that make you feel happy—and you do them together—you will likely feel closer to your partner. Try something new and fun together, or take some time to get out and do something silly.  Some new things you could try together include trying new sports, ziplining, an obstacle course, mini-golf, a video game, a board or card game, or even attending a sporting event together. Get back to basic with your relationship and initiate some PG-rated intimacy in the form of hand-holding.  You probably held hands with your partner when you were first dating, so why not now?  Simple touching outside of the bedroom can often help you feel closer and revitalize the bond between you. and be kind. Think of love as an action. Every day, find ways to show your partner how much you care about them. Make it so that they couldn't ever forget that you love them. Don’t let go of your sex life because you have other demands in your life. If necessary, plan or schedule your intimate moments.  Build romance into your schedule, and talk about ways to revitalize your love life if it...


Lên lịch gặp bác sĩ của bạn. Chuẩn bị cho cuộc gặp. Rủ ai đó đi cùng với bạn. Tới buổi gặp mặt.

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Depression can lead to other mental and physical problems. It is important to share what you are experiencing with your doctor. Your doctor can rule out physical causes for your depression. You could also go to a therapist and find ways to deal with your problems. Even a school counselor is a good place to start. Get a referral, if necessary.  Your general practitioner may be able to recommend a psychiatrist or psychologist who can better treat your depression. Doctor's appointments go fast. Here's how to plan and get the most out of your time:  Write down your symptoms. Write down key personal information, including major life events that may contribute to your thoughts, beliefs, or feelings. Write down your medications, include any vitamins or supplements. Write down any questions you have for your doctor. Questions for your doctor could include :  Is depression the most likely explanation of my symptoms? What treatments would you recommend for me? What kind of tests do I need? How can I best manage my depression with my other health conditions? Are there alternative or complementary treatments that you recommend? Do you have any printed materials that I can take home? Do you have a website that you recommend? Do you have a local support group that you recommend?   The doctor will likely have questions for you too. Be prepared to answer the following:  Do any of your relatives have similar symptoms? When did you first notice your symptoms? Do you only feel down? Or does your mood fluctuate? Have you ever had suicidal thoughts? How is your sleep? Have your daily activities been affected? Do you use any illicit drugs or alcohol? Have you been diagnosed with any mental illnesses before? Ask a trusted friend or family member to accompany you to your appointment. They can help you remember to share things with your doctor, and can help you remember what your doctor shared with you. In addition to a psychological evaluation, you can expect a physical exam, including measuring height, weight and blood pressure;...


Lên lịch hẹn với luật sư. Tham khảo ý kiến của luật sư khác. Soạn thảo một lá thư chấm dứt việc đại diện của luật sư. Trả các hóa đơn của bạn. Cảnh báo người khác. Tố cáo luật sư của bạn tới Hội đồng Kỷ luật, nếu bạn ở Hoa Kỳ.

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At the meeting, raise any concerns you have over billing, communication, or the representation generally. Sometimes the attorney may have a reasonable explanation.  Lawyers are people, too. Sometimes a billing error may be a simple mistake, or a phone call might not get returned because your lawyer has suffered a health problem. However, a pattern of mistakes signals negligence. Send a follow-up email in which you summarize the contents of the meeting. This will provide you with a paper record. Most attorneys will be honest with you about how well, or how poorly, another lawyer is handling your case. Take copies of the pleadings and correspondence to another lawyer for a critique of your current lawyer's progress. If after meeting with your lawyer and getting a second opinion you think that your attorney has not represented you adequately, then you should terminate the representation. You should write a letter to this effect.  Summarize briefly why you are unhappy with the lawyer. If you have already met with your attorney, he should have a good idea of why you are unhappy with his representation. Then simply write, “As of [today's date], I no longer want you to be my lawyer.” Send the letter certified mail, with a request for a signed receipt. Request a copy of your file. Even if you fire your lawyer, you are responsible for paying any outstanding fees. Your lawyer might sue you to recover the unpaid balance of your bill. Many websites allow clients to rate their lawyer on effectiveness and professionalism. If you think others should avoid your lawyer, feel free to share your experiences at websites like Avvo. Remember that information shared on the web is public. If you have an ongoing legal matter, the other side can see anything that you share about your case. Be careful not to reveal too much. If you think your lawyer has violated the ethics rules or broken the law, then you should report him to the appropriate disciplinary board in your state. The board will want documentation, such as billing records...


Lên lịch hẹn với một chuyên gia dinh dưỡng. Sử dụng tổng lượng ca-lo cần thiết mỗi ngày để giảm cân. Tăng thêm lượng ca-lo hấp thụ để tăng cân.

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These nutrition experts will be able to give you more specific recommendations about your calorie needs.  They will also be able to tell you how to use your daily calorie needs to help manage your health.  It is especially important to meet with a dietitian if you have any health conditions or medical issues that need to be taken into account.  You may need to look up local dietitians online or ask your primary care physician for a referral to a local dietitian.  The Academy of Nutrition and Dietetics has a "Find an Expert" feature on their website to help you search.  Many dietitians have different focus areas.  If you're interested in a specific topic - like weight loss, eating for athletic performance or managing chronic health conditions - look for dietitians that focus in that specialty. Many people want to figure out how many calories they burn each day to help them lose weight.  Adjust your recommended intake to help support your goal.  If you want to lose weight, it's typically recommended to cut out about 500 calories daily to result in safe weight loss (losing 1-2 pounds weekly).  Cutting out more calories is typically not recommended.  If you don't eat enough your weight loss may slow and you're at a higher risk for nutrient deficiencies. If you and your doctor or dietitian decide that you need to gain weight, you can also use your total daily calorie needs to help you gain weight.  Health professionals recommended consuming an extra 250-500 calories daily.  This will result in about 1/2-1 pound weight gain each week. To maintain your weight, try to keep calories within the range predicted by your calculations. If you notice unwanted weight loss or weight gain, revisit your total caloric intake and adjust as necessary.


Lên lịch luyện hát hằng ngày. Tập trong khoảng thời gian ngắn. Học hát miễn phí. Mua giáo trình học hát tại nhà. Học hát từ một người chuyên nghiệp. Tham gia đội hợp xướng tại nơi bạn sinh sống.

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Practice, practice, practice! To improve your singing voice, it is important to practice every day. Think of singing as an exercise for a voice. If you take a long break from exercising, you’ll be a sweaty, panting mess next time you try to exercise again. Even if you only have time to practice warm-ups in the car on the way to work, that is okay. If possible, set aside specific times every day for practice. It's best to practice for multiple short sessions than a single long session. For instance, practice from 9-9:15, 11-11:15, and 1-1:15 every day. Instrumentalists may be able to practice for hours at a time, but that isn’t the case for singers. An overused, strained voice is not a happy voice. Try to practice anywhere between 30 and s60 minutes a day. You should not practice for more than 60 minutes. If you’re feeling ill or tired, give your voice some more downtime. Do not push yourself if you feel that you can’t practice for 30 minutes. Spend the time you do practice wisely and intentionally so you can get a lot done within 10-15 minutes. There are also a few at-home vocal training courses out there, such as Singing Success, Sing and See, Singorama, and Vocal Release. They are not as pricey as in-person vocal lessons, but be sure to do your research to see which ones have worked for other singers. If you are dedicated to singing, consider taking professional lessons. Find a vocal coach or qualified voice teacher who can help you become the singer you want to be. Check with your local music store or your school music teacher for trustworthy references. Lessons can be costly. Consider how important singing is to you before signing up for lessons. If you cannot afford a teacher, or do not want the dedication that comes with hiring a professional voice coach, consider joining a local choir. You might associate choirs with church, but you can find them across a number of different organizations. Choirs are a great way to learn about singing and meet cool people who share your love for music at the same time....


Lên lịch làm việc nhà. Hạn chế việc sử dụng máy vi tính hoặc chơi điện tử của trẻ. Nghiêm túc đưa ra hậu quả cho hành vi tiêu cực. Không nên mất bình tĩnh hoặc ghim sâu vào lòng lời nhận xét tiêu cực.

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Assigning chores to your teen will teach her responsibility and help her practice following through on commitments. Chores will also force your teen to get off the couch and get things done. Create a schedule that breaks down the duties around the house by day and assign each task to your teen and/or others in the home, including:  Cleaning her bedroom Cleaning the bathroom Doing laundry Dusting and cleaning the common areas Sweeping or mopping the floors Most teens are easily distracted and reduced to lethargy by their computer, their smartphone, or the latest video game. Rather than cut off your teen completely, which could lead to fighting or a conflict, place specific time limits on these distractions, such as no smart phones at the dinner table during dinner or no video gaming after 10 pm. This will allow your teen to focus her time and energy on her school assignments or her chores. It will also ensure she is not up all night on the computer and can be well rested for a productive day. When setting limits for your teen, it’s important that you also set a good example by also following the same rules. Don’t bring your phone to the table during dinner if your teen is not allowed to have her phone with her during dinner, and try to also limit your watching television or gaming to no later than 10 pm. This will show your teen you can also abide by the same rules you have established for her. If your teen argues against doing her chores or does not follow any of your limitations, be firm and clear about the consequences. This can range from less severe punishments like no going out for the night to more severe punishments like a reduction on her allowance, no television or computer use for a week, or grounding her for a period of time.  As the adult in the relationship, you must enforce the rules that you set and dole out consequences for disobeying the rules. Your teen may get upset or angry, but she will understand the consequences of her actions and likely think twice about disobeying a rule or neglecting...


Lên lịch vui chơi thường xuyên. Cúi người xuống ngang tầm của thỏ. Kiên nhẫn.

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Rabbits tend to thrive on routine. The best way to encourage your rabbit to play with you is to have regularly scheduled playdates.  Rabbits are generally the most active early in the morning, so this might be a good time to play with them if you're able. If not, a lot of rabbits are also active towards nighttime. Be careful when initiating playtime. Rabbits prefer to be left alone when eating, using the litter box, grooming themselves, and sleeping. If you notice your rabbit engaging in these behaviors, let him finish before initiating play. However, it's a good idea to open your rabbit's cage or pen while he's engaging in these behaviors as this signals to him that it's time to play and he can leave the cage when he's ready. You want to make sure your rabbit feels safe and comfortable with you as a playmate. You should make sure they don't perceive you as a giant.  Try to get down on the rabbit's level. You can sit, crouch, or lie down on the floor. Allow the rabbit the option of sitting on your lap or interacting with you physically. Some rabbits are cuddly and become "lap rabbits" with time, but most prefer independence during playtime. Rabbits can be timid, especially at first. You should not push playtime or certain toys if your rabbit seems uninterested. Let the rabbit adjust at his own pace.  Do not engage in rough house with a rabbit the way you would with a cat or dog. Rabbits are naturally timid and this could easily result in your rabbit feeling frightened around you.  Greet your rabbit cheerfully before you open his cage, saying his name and something friendly like, "Good morning." This way, she will associate you with pleasantness and be more likely to want to interact.  Pet your rabbit while giving him other positive feedback, such as friendly verbal cues or treats. You want him to associate your touch with safety and happiness.


Lên lịch đánh răng. Sử dụng bàn chải lông mềm. Dùng một lượng kem đánh răng bằng hạt đậu. Dùng bàn chải đánh tất cả các bề mặt của răng. Súc miệng bằng nước sạch hoặc nước súc miệng.

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Ideally you should brush your teeth after every meal, but you should try to do so at least twice a day: once after breakfast and once before bed.   Make this part of your routine each morning and before bed. If you incorporate tooth brushing into your regular routine it will be easy to remember to do it. Proper tooth brushing only takes a few minutes, so even very busy people can find the time. The size and shape depend on your mouth size, but most dentists recommend electric toothbrushes that have a round shape.   The size and shape of the brush should allow you to reach all areas of your mouth and all surfaces of your teeth. Replace your toothbrush every three to four months. If your toothbrush is becoming frayed, it may be necessary to replace it sooner. A frayed toothbrush will not be very effective in cleaning your teeth. Make sure you are using a fluoride toothpaste approved by the American Dental Association. Fluoride helps to strengthen tooth enamel and prevent tooth decay.  Small children can't have as much fluoride as adults. Talk to your dentist about an appropriate amount of fluoride toothpaste to use on your child's toothbrush.   You will want your child to get the cavity fighting benefits of fluoride without getting too much of it. You will want to place your brush at a 45 degree angle to your teeth and gums as you brush. Don't apply too much pressure, or you could damage your gums. If you're bearing down with the brush or notice that your brushes fray quickly, you are likely using too much pressure.  Start by brushing the front surfaces of all of your teeth. Use small side to side strokes. After you have brushed the front surface of all of your teeth, move on to the chewing surface and the backs of your teeth. To clean the inside surface of your front teeth, tip the brush vertically and use several up and down strokes. Make sure to brush along the gum line as well. You should also brush your tongue to remove bacteria and improve your breath. Mouthwash can be used to help prevent tooth decay and...


Lên một danh sách tất cả các mục tiêu của mình. Chia nhỏ mục tiêu thành các bước hằng ngày. Đặt ra điểm mốc và thời hạn. Áp dụng mô hình S.M.A.R.T.

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Include all of your weekly, monthly, yearly, or life goals. This will let you rank them according to how important they are to you. Spend some time thinking about how long each goal with take and whether they're achievable. Always try to be as specific as possible when brainstorming about your goals. This way, you clearly understand the steps you need to take to achieve any life plans or short-term goals. Once you've found future dreams and ideals, choose a few specific goals to help you reach them. If your goal is large or long term, break it up into smaller goals or steps. Make sure to give yourself enough time to complete large projects or goals. This way, every day you can work towards achieving them. Breaking up a goal into daily goals or steps can reduce your stress, making you happier in the long run. Don't become so focused on setting daily or smaller goals, that you lose sight of your overall goal or plan. Setting deadlines and reaching them will give you a sense of accomplishment, increase your motivation, and give you feedback about what's working and what's not. Try using a calendar as a visual cue for keeping you committed to your goals and the timeline you set for yourself. It is also extremely satisfying to cross out a completed goal or objective. model for setting goals. Look at each of your goals and write down how the goal is specific (S), measurable (M), attainable (A), relevant or realistic (R), and time-bound, having deadlines (T). For example, here's how you could take a vague goal, like "I want to be a healthier person,” and make it more specific using S.M.A.R.T:  Specific: "I want to improve my health by losing some weight." Measurable:"I want to improve my health by losing 20 pounds." Attainable: While you may not be able to lose 100 pounds, 20 pounds is an achievable goal. Relevant/realistic: You might remind yourself that losing 20 pounds will give you more energy and make you feel happier. Remember you're not doing this for anyone else. Time-bound: “I want to improve my health by...


Lên thực đơn bữa sáng phù hợp. Lên thực đơn bữa trưa và bữa tối mà bạn thực sự thấy thích. Ghi lại những ý tưởng vừa nghĩ ra để có thể tự thiết lập danh sách món ăn.

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Some people think of breakfast as something they grab as they run out the door, while others believe it is the most important meal of the day, and has to have enough calories to get the day started. Recognize your own tendencies and interests, and make meals that are right for you. Consider these options when making Breakfast:  One piece of fruit. Porridge – oats or rice cereal. Yeast-free bread or rice cakes. Egg with avocado and tomato. Cottage cheese. Do you need to bring food with you to work? Are you cooking for two (or more) at home? Some people like to eat small amounts and just snack a lot, while others want to have a nice big plate of food at dusk. Get to know what you really want to eat. Consider these options for lunch or dinner:  Lentil soup. Any meat with plenty of vegetables. Vegetable stir fry with brown rice. Cold chicken with cottage cheese. Potato salad. Hummus sandwich on pita bread. Avocado sandwich on sourdough bread. You will start to use certain ideas regularly, and have a selection of go-to dishes, as everyone tends to on any diet (one they are watching or not), but it is always worth keeping a few possibilities nearby to mix things up now and then.  You can do a search for yeast-free meals to look for new recipes, as there are always new ideas being posted and talked about online. Sometimes you will simply be reminded of ingredients you haven't thought to use in a long time - and the same stir-fry can be a whole different meal whether you center it around bok-choy and carrots or brussels sprouts and kale. You can also just look up a few of your favorite ingredients, and modify the results a little if it's necessary. Remember that you can usually replace regular milk with soy milk, or vinegar with lemon juice, so long as the recipe is simple.


Lên thực đơn để đảm bảo chế độ ăn uống lành mạnh. Lên thực đơn càng thường xuyên càng tốt. Cho phép mình một ngày “ăn gian”. Chọn món ăn lành mạnh khi đi nhà hàng. Giảm uống bia rượu. Giữ một chiếc cân trong phòng. Tập thể dục. Nghỉ ngơi nhiều.

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Write a meal plan to help enforce healthy eating habits and avoid unhealthy behaviors. Consider making a plan that includes healthy eating, exercise, and time to rest and relax alone and with friends.  Your plan should include meals that meet all of your nutritional needs to sustain your health and well-being. For example, you need to make sure you’re getting enough protein, vitamins, and fiber through foods such as lean meats or nuts, and fruits and vegetables. Aim to eat foods that are either processed minimally or that require little cooking or changing their form. Make sure to allot time for physical activity, such as walking or jogging, for at least thirty minutes a day. You’ll also want to make sure to include time for rest and relaxation, such as reading a non-school book. These can help reinforce your healthy eating habits and contribute to your overall well-being.  Be aware of places or situations where you are more likely to “sin,” such as “doing lunch” with friends or simply just feeling bored. Actively try and avoid overeating or snacking mindlessly during these situations. You can distract yourself if that’s easier. Keep clean snacks such as apples or cut vegetables with you to help avoid derailing your healthy habits.  Consider allowing yourself one day to cheat and eat foods that aren’t a part of your clean plan. One day of conscious cheating may keep you from bad behaviors on other days. Planning your meals in advance can help you to avoid poor and unhealthy eating habits. It can also help ensure that you’re getting plenty of nutrients, not gaining weight, and may even save you money. For example, plan your breakfasts to help start off your day on the right foot. Packing a lunch can help you avoid buying unhealthy fast foods. If you have lunch plans, order the healthiest choice on the menu, such as salad that isn’t loaded with cheese or heavy dressing. No person is perfect and sometimes you crave unhealthy foods. Allow yourself occasional cheat days to enjoy junk food or foods you wouldn’t...


Lên tiếng bảo vệ bản thân vào lúc cần thiết. Ghi lại các hành vi tiêu cực tại nơi làm việc hoặc trường học. Bình tĩnh trao đổi với người đó về hành vi của họ. Nhờ sự can thiệp của cấp trên.

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Sometimes, an annoying person may cross a line to the point you feel uncomfortable or threatened. In these scenarios, it's okay to stand up for yourself in the moment. Be assertive and address the situation.  Calmly tell the person they crossed a line. Let them know you do not tolerate this type of behavior. For example, "Don't talk to me like that. I don't need unsolicited advice." If you feel uncomfortable because of an annoying person at work or school, document this. You want to make sure you have information to give to a higher authority if it comes to that.  Each time the person gets on your case, briefly jot down what was said, who saw it, and the date and time. If you ever need to raise a formal complaint, you'll have a lot of information from which to pull. If someone is consistently annoying you, it's okay to calmly address the behavior. Wait until you can get a moment alone with the person and calmly and collectively explain what they are doing wrong.  For example, "I know you don't mean anything by it, but I don't love getting teased about my outfits." Let the person know how the behavior makes you feel. "It makes me feel uncomfortable at work, because people are always pointing out my looks now." Lastly, tell the person where to go from here. For example, you can say, "I really don't want you to make comments like that anymore. Do you understand?" Instead of criticizing the person, tell them what types of actions you won't tolerate. This will help prevent conflict. Instead of saying, "You're so annoying," you might say, "I really need quiet time to get my work done." If someone's behavior does not improve after a direct confrontation, call in a higher authority. If you're in school, let a teacher or principal know. If you're at work, talk to someone in the HR department. You have a right to feel comfortable at your place of work or your school.


Lên tiếng phản đối thói ghê sợ đồng tính luyến ái. Phản ứng trước những khẳng định thể hiện nỗi ghê sợ đồng tính luyến ái. Đứng lên bảo vệ những người khác. Học hỏi từ những bất công trong quá khứ.

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You may have heard, or even said, “that’s so gay!” This is considered insensitive and hurtful to the LGBT community as it is a derogatory term. When you hear this phrase, try and stop people from using it by saying something like:  ”Do you know what that phrase means?” ”Why do you use that phrase?” ”Don’t you think that phrase can be hurtful to others?” Unfortunately, it has been well recorded that homophobic slurs are commonplace, especially in schools and on campuses. When you hear a homophobic slur or statement, make sure you respond to them in a rational and respectful manner. When you hear something negative such as “gays go against God’s plan” or “all gays are pedophiles,” adopt some of the following techniques to successfully deal with this speech:  Be matter-of-fact. Once you include emotion into your voice, it can be easy for others to not take you seriously. Speak with facts and with a level head so that your message is more likely to be heard. Explain why what was said is hateful. Sometimes, people speak without realizing that their words have meaning. Explain why what a person said was hateful and perhaps she will understand the error of her ways. Say that there is nothing wrong with being gay or a lesbian. This positive attitude can show that you have support for others. Bullying is a serious problem. If you see/hear hateful slurs, hateful speech, or hateful actions against someone (whatever their orientation is), stand up for them with a message of support. Be confident and say something like:  ”I really do not like what you are saying about [x]; that is very hurtful!” ”Why would you say or do that? How would you feel if that was done to you?” ”I really do not think we can be friends if you continue to talk like that.” 76 countries in the world currently have laws that persecute gay or lesbian couples.  History has shown discriminatory and hateful practices against the LGBT community. Take the time to learn about some of these grievances to gain a better perspective on what this community has to...


Lên ý tưởng dành thời gian chăm sóc bản thân. Cố định thời gian trong lịch trình để chăm sóc bản thân. Tự thưởng vì thực hiện thành công theo lịch trình.

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Scheduling your time isn’t just important for being productive and meeting your social demands. It can also be quite helpful in keeping yourself healthy and happy.  Researchers have found, for example, that college students who make sure to schedule time for self-care can handle stress better and meet their goals more successfully.  Self-care is different for every person. It can include meditating, taking a nap, playing video games, calling a friend, or other activities.  Figure out which activities work best for you in producing pleasure and/or reducing stress. Fixed time is a set amount of time that you dedicate to self-care.  While you may understand that you need self-care, you may not actually do so unless you have set times that are specifically intended for self-care. Schedule a monthly massage, or plan for 30 minutes of video gaming every day. Making time for yourself will make it easier for you to tackle some of the more unpleasant obligations. As you successfully maneuver your day based upon the schedule that you’ve constructed, be sure to reward yourself for your hard work. Maybe keep your favorite candy in your pocket and allow yourself to indulge when you successfully complete a scheduled activity. This sort of positive reinforcement can help you associate functional changes in your behavior with pleasurable feelings.


Lóc bớt mỡ thừa. Làm nóng lò nướng đến 160 độ C. Đun nóng dầu trong chảo gang lớn hoặc chảo chiên lớn. Đặt thịt đùi bò vào chảo gang hoặc chảo nướng. Rót rượu vang và nước dùng lên thịt. Kiểm tra để đảm bảo thịt chín. Lấy thịt ra khỏi lò nướng và để yên (không đậy nắp hay phủ giấy bạc) trong vòng 30 phút.

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Don't remove all the fat from the roast, but if it has a thick or tough layer on one side, use a sharp knife to loosen it, then pull it off and discard.  Place the roast in the pan and cook until it is brown on all sides.  Don't move the roast around in the pan until it is browned and ready to turn. Moving the meat will prevent it from browning thoroughly. Do not overcook; remove the meat as soon as it is brown on all sides. The point is not to cook it through, but to bring out the flavors in preparation for roasting. You may use the same dutch oven you used to brown the roast, or a clean roasting pan. Season liberally with salt and pepper. Remove the lid or foil from the pan and insert a meat thermometer into the roast.  Rare meat is done when its temperature has reached 125 degrees Fahrenheit(52 degrees Celsius). Medium rare meat is done at 130 degrees Fahrenheit (54 degrees Celsius). Medium well meat is done at 140 degrees Fahrenheit (60 degrees Celsius). Well done meat is done at 160 degrees Fahrenheit (71 degrees Celsius). Carve the meat with a sharp knife and serve sliced. If you'd like to make gravy, pour the drippings into a saucepan over medium heat. Add a few tablespoons of flour and stir until thickened.


Lót giấy nến vào khay nướng. Trộn đường, sữa, bơ, bột ca cao và muối trong nồi. Bật bếp và đun sôi hỗn hợp trong 1 phút. Thêm bơ lạc, vani và yến mạch vào nồi. Nhấc nồi ra khỏi bếp. Múc từng thìa bột đặt lên giấy nến. Cân nhắc thêm nguyên liệu phủ trên mặt bánh. Đặt khay bánh vào tủ lạnh ít nhất nửa tiếng hoặc trong ngăn đông khoảng 15 phút. Thưởng thức bánh quy khi bánh đã lạnh và cứng.

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Keep the baking sheet in the fridge while you are making the dough. This will make the sheet cold and help the cookies set faster. Stir everything with a spoon or a spatula. Consider cutting the butter into smaller cubes; this will help it melt faster in the next steps.  If you are lactose intolerant, try using almond milk, coconut milk, soy milk, or lactose-free milk instead. If you don't like peanut butter, you can make chocolate hazelnut cookies instead. Start by reducing the cocoa powder to just 2 tablespoons. You can substitute chocolate hazelnut spread for the peanut butter later. This will allow the sugar to dissolve completely. You will end up with something that looks watery. Reduce the heat to medium-low and add the rest of the ingredients. Keep stirring until the oats are completely covered. If you are making chocolate hazelnut cookies, use 1 cup (250 grams) of chocolate hazelnut spread instead. Once everything is mixed together, take the pot off the stove and set it down onto a heat-resistant surface. You will end up with lumpy clumps. If you want, you can press the back of the spoon against the cookies to flatten them. You can also roll the dough into small balls, and then roll the balls in a bowl filled with shredded coconut, crushed nut, or cocoa powder. You can drizzle melted chocolate or caramel sauce over the cookies to make them even yummier. You can also leave the tray in the freezer for 15 minutes instead. If you try to eat them too soon, they will get gooey and messy.


Lót hông. Thay đổi tủ quần áo của bạn. Điều chỉnh tư thế. Đừng quên đung đưa hông nhé các nàng.

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You don't have to actually widen your hips to get the look of a fuller, more feminine hips.  Purchase hip-enhancing briefs. You can buy an undergarment that comes with removable, foam pads that add inches to your hips. Use silicone hip pads to create fuller hips.  Plan to hold the pads in place with adhesive or tuck them into an undergarment made from a tightly woven microfiber or a pair of pantyhose or tights. Keep in mind that your new, fuller figure may make it difficult to fit into your favorite jeans, so a shopping trip might be necessary. You can use dress in ways that emphasize your hips and give the illusion of greater fullness.  Make your waist the focal point when dressing. Use belts or sashes to cinch in your waist. This will give you the look of an hourglass figure. Pay attention to cut and color.  Faded denim and pants in lighter colors accentuate the hips.  Choose jeans that have defined waistlines to accentuate your waist or go with a straight cut.  Look for styles that feature front pockets and smaller pockets in the back. Buy skirts with ruffles or multiple layers of fabric to add width to your hips. Stand with your back straight, shoulders dropped and back and your weight on one leg, hips thrust out. This creates an S-shaped curve in the body. Place your hands on your hips with thumbs facing forward and fingers pointed back behind you. To create this S-curve when you're sitting, simply cross your legs or put your weight onto one hip. Swinging your hips when you walk draws attention to this area and gives out a feminine vibe that can't help but draw a little male attention.  Keep your back straight and pull your shoulders down and back. Relax your body.  Put one foot in front of the other as you walk and let your arms swing naturally.  You can emphasize the swing in your hips a bit as you walk, but don't overdo it.  If it's too highly exaggerated, it could come off looking comical. To enhance the effect, put on a pair of heels.  Heels cause your hips to sway without you having to force the movement.


Lót khăn giấy giữa mặt vải có vết mực và mặt vải bên kia. Dùng cồn tẩy rửa để phân huỷ và tẩy vết mực. Dùng gôm xịt tóc chứa cồn cho tiện lợi. Thử dùng dung dịch a-xê-tôn tẩy sơn móng tay để tẩy vết mực cứng đầu. Sử dụng dung dịch rửa tay chứa cồn để tẩy mực bút dạ dính trên quần áo. Giặt vải bằng nước lạnh.

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Before using any alcohol-based products on the stain, place a few paper towels or an old towel underneath the stain to keep the stain from bleeding through as you clean. That way, if the dye from the marker starts to spread, it will bleed onto the paper towels or old towel rather than the other side of the fabric. If the paper towels underneath the stain start to get too soaked at any point, replace them with clean ones to make sure the dye doesn't transfer to another part of the fabric. Dip a clean sponge in rubbing alcohol until it's soaked but not dripping. Dab the alcohol-soaked sponge around the stain first to prevent it from spreading, then dab it directly on the stain. Continue dabbing the stain with alcohol for about 1 to 5 minutes, dipping the sponge in more alcohol as needed.  Make sure that you dab the marker stain instead of rubbing, as this can spread the stain or cause it to set deeper into the fabric. Rubbing alcohol can be used on most types of fabrics. Very delicate fabrics such as silk, however, may be damaged by alcohol and should be dry-cleaned instead. Hold the hairspray bottle a few inches away from the stain, aiming the sprayer directly on the stain. Then, spray the hairspray onto the stain until it is completely saturated. Allow the hairspray to soak in for about 3 to 5 minutes, then use a clean paper towel to dab away at the stain. Repeat this whole process as needed until the marker ink has lifted.  Like rubbing alcohol, alcohol-based hairspray works to break down the chemicals in the permanent marker, making it easier to remove.  Hairspray works particularly well on thicker, tougher fabrics, such as upholstery, carpets, and leather. Dip a clean sponge or cotton ball in acetone nail polish remover until it's soaked but not dripping. Dab the nail polish remover directly onto the stain, adding more polish remover as needed until the stain has lifted.  Most acetone nail polish removers contain both alcohol and acetone, both of which can help dissolve and remove permanent marker stains...


Lót một mảnh vải bên dưới vết bấn.

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If you are working on a fresh stain, you should try to absorb as much ink as possible. Before blotting the stain, place a white cloth or rag underneath the stained portion of the garment. This will prevent the stain from spreading to the back of the garment while you attempt to remove it. Use a white cloth to ensure that the color of the cloth doesn’t lift and further stain the garment you’re working on.


Lót đáy thùng bằng nguyên liệu nâu nếu có thể. Thu gom các nguyên liệu xanh. Sử dụng nhiều nguyên liệu nâu. Bỏ thêm các nguyên liệu khác vào thùng. Bỏ các nguyên liệu vào thùng thành nhiều lớp. Đậy thùng ủ phân trộn hoặc chôn các mẩu vụn thức ăn bên dưới lớp rác thải vườn.

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To begin the actual pile, add leaves or other dry yard debris that you have available. Ideally this layer should be a few inches deep and will give the pile a good, solid base. If you don't have any brown material to use, you can still start your pile. You can also use a light sprinkling of garden soil or recently finished compost to start the pile, which will introduce the correct bacteria. Green materials, which are high in nitrogen, are used to activate the heat process in your compost. Some perfect heat-generating materials include: young weeds (before they develop seeds), comfrey leaves, yarrow, and grass cuttings.  Other green items that compost well include fruits and vegetables, fruit and vegetable scraps, coffee grounds, tea leaves (including tea bags with the staple removed), and chicken, turkey, cow or horse manure. Especially avoid compacting large quantities of green materials together, since they can rapidly become anaerobic. This means that there will not be enough oxygen for the most beneficial microbes to thrive and decompose your compost materials. Brown materials, which are high in carbon, serve as the "fiber" for your compost. Brown materials include fall (autumn) leaves, dead plants and weeds, sawdust, straw, old flowers (including dried floral displays, minus plastic/foam attachments),  and hay. Other items that can be composted include: paper towels, paper bags, cotton clothing (torn up), egg shells, and hair (human, dog, cat etc.).  However, use all these items in moderation. The ideal compost pile is between 3 parts brown materials to 1 part green to half and half, depending on what materials you have on hand. These items should come into contact with one another and should be laid down in thin layers that are only a few inches deep. If you want to include food scraps in your compost pile, you need to be cautious about attracting animals and insects and creating bad smells. To help stop these problems, cover the whole bin with a lid or simply cover kitchen scraps immediately with a...