Tập thở bằng cơ hoành Thả lỏng cơ hàm. Lấy hơi qua ống hút khi luyện tập âm vực. Rung môi. Ngân nga. Kéo giãn lưỡi để phát âm rõ hơn. Cải thiện cách phát âm với các cụm từ khó phát âm. Tạo thư giãn cho giọng nói bằng câu “Hooty Gees. Cân bằng âm vang với các âm "o-ô-u-a. Luyện giọng hai lần mỗi ngày.

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.  Using your diaphragm when you speak and sing is essential for actors and singers. Your diaphragm is in the area just underneath your sternum (where your ribs meet). By breathing into your diaphragm and using this breath when you sing your voice will have more power. Breathing into your diaphragm instead of into your chest will also reduce strain on your vocal cords.  To practice diaphragmatic breathing, take a breath into your abdomen. You should feel your abdomen expand as you breathe in.  Then, release the breath slowly with a hissing sound.  Try to keep your shoulders and neck relaxed as you breathe.  You can also place your hands on your abdomen as you breathe in. If your hands rise when you take in a breath, then you are breathing into your abdomen. Taking tension out of your jaw will allow you to open your mouth wider when you speak or sing, which may result in a clearer voice.  To remove the tension from your jaw, push on your cheeks with the heel of your hands just below the jawline.  Draw your hands down toward your chin, then start back at the top massaging your jaw muscles. Allow your mouth to gently open as you draw your hands downward. Practicing your vocal range can also help to improve your voice for singing. To practice your vocal range, place a stirring straw between your lips and start to make a low “oo” sound. Slowly start to increase the pitch of the “oo” sound. Go from the bottom of your vocal range to the top of your vocal range.  The air that doesn’t fit through the straw presses down on your vocal chords. This exercise is helpful for reducing swelling around the vocal chords. Trilling your lips is also a good way to exercise your voice and give it a clearer sound. With your lips gently closed, blow air through them while making the “uh” sound.  Your lips will vibrate together from the air that is released. The air trapped inside your mouth will close your vocal cords, allowing them to gently come together. Humming is an effective way to warm up your voice and to cool it down after...


Tập thở bằng cơ hoành. Để tâm đến những điều xung quanh và cảm giác của cơ thể. Thực hiện thư giãn động, căng - chùng cơ (progressive muscle relaxation). Tập thể dục. Cưng nựng thú cưng và đưa chúng đi dạo. Hướng tới một chế độ ăn uống lành mạnh. Tránh tác nhân gây khó khăn cho việc giữ bình tĩnh.

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Start by taking a full breath in for 5 seconds so that your abdomen expands, hold it for 5 seconds, then release the breath for 5 seconds. Take a couple normal breaths, then repeat the diaphragm breathing until you feel less anxious.Diaphragm breathing makes sure that your breaths are getting air all the way to the bottom of your lungs. This can be especially helpful when you feel like breathing is hard or you can't get a full breath (usually when you're anxious, angry, or stressed). Controlled breathing patterns can signal your body that it needs to calm down. It does this by releasing neurotransmitters that calm you. Mindfulness can be used to gently quiet the mind by bringing your attention to your sensations and surroundings. Start focusing on sounds, the temperature, what you smell or feel, and your breathing. Focus on these things until you start to relax. This can quiet your mind and research shows that it can reduce stress, lower blood pressure, and help with chronic pain. This can help you have more emotional control and awareness. The body physically responds to strong emotions by making you feel out of control. It secretes adrenaline which is released into your bloodstream. Adrenaline increases your heart rate, muscle strength, and blood pressure, which is your body's way of preparing for a "fight or flight” response. Start by tightening and releasing the muscle groups in order from your head to your toes. Begin by focusing on your facial muscles, tightening them for 6 seconds and then letting the muscles release for 6 seconds. Repeat this with your neck muscles, shoulders, chest, arms, and so forth down the body until your body feels more relaxed. Progressive muscle relaxation can reduce muscle tension. This can reduce your anxiety and feelings of anger, helping you calm down. If you're feeling anxious or angry, try exercising to calm yourself. Don't be tempted to focus on what's upsetting you. Instead, exercise to calm your body. When you do physical activities, your body releases endorphins...


Tập toàn bộ cơ thể. Đi bộ nhiều hơn. Đốt cháy calo thông qua hoạt động hàng ngày. Tập thể dục trong khi đi lại. Áp dụng bài tập hiệu quả cao. Giữ động lực.

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It's important to understand that while some diets, trainers, and exercises may promise to take fat off of just one area: they're lying or very confused. It is impossible to target fat removal on your body through exercise. The only thing you can do is to lose fat overall. The same is true whether you're trying to reduce your tummy or make your bust smaller. You'll have to exercise your whole body if you want to achieve your goal. This is why if you're already pretty thin, exercise and diet can't reduce your bust size. Your body has already burned as much of that fat as it can. You don't have to spend 10 hours a week at the gym just to slim down. You can increase your body's use of calories just by getting generally more active and a great, easy way to do this is by walking. Walking for at least 15 minutes at a time for at least 30 total minutes a day can play a significant role in weight loss.  A good way to get some walking in is to stop taking elevators and escalators and instead using the stairs. Another basic option is to walk further to get to the places you need to go. Choose the furthest parking spot at the mall or at your office or school and take the chance to fit in some walking. You can easily burn a couple extra calories by exercising while you do your normal activities. Get a standing or treadmill desk for work and sit on an exercise ball instead of a chair. You can also fit some exercises seamlessly into your daily activities, like doing a couple of squats while you wait for the microwave or before you get into bed. Every little bit helps! Exercising as a way of getting around is another good way to fit exercise into your day. You can bike to work or school, walk to the grocery store, or walk or jog to work, if you've got space to get cleaned up afterwards. If you've got a lot of distance to cover, try taking a bus part of the way and then biking or jogging the rest. A lot of people lose steam on exercise because they do things like sit ups, which are difficult to do and don't work very...


Tập treo người. Treo người chuyển sang hít xà đơn. Đẩy người bằng ngón tay và cổ tay.

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Some people may prefer using their own bodyweight as the main resistance while building muscle since bodyweight workouts are easier to do at home and don’t require gym equipment. Dead hangs are simply holding onto something above you and supporting your bodyweight with your grip alone. Since the tension is on your grip, you squeeze harder the longer you hang and work forearm muscles. The larger the surface you choose to grip, the harder you will have to squeeze, so something wider than a typical chin-up bar will work your forearms harder. For a harder, advanced workout, you can do a dead hang of several seconds at the bottom of every chin-up. The pause will ensure that you’re not using any body swing or inertia to start the next chin-up as well. You can do this exercise either leaning against a bar or a table, or you can do it on the ground in a push-up position (which will be harder). Lean your weight against the surface, and use your wrists and fingers to push your weight back off the surface.  In a push-up position, for instance, you will not bend at the elbows to lower yourself; instead, keep your elbows straight and use your wrists and fingers to push off the ground and lift yourself even higher.  You can add this extra movement onto each normal push-up to get more out of every repetition as well.


Tập trong 15 phút, hai lần mỗi ngày. Mặc quần áo phù hợp.

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If you want to achieve the splits in a week or less, you're going to have to really commit to your stretching routine. You will also need to be fairly flexible already. You should already be able to get close to the splits on a regular basis if you want to get to full splits within a week.  You have to practice twice a day, without fail, for about 15 minutes at time. If you can get a third 15-minute session in (without pushing yourself too hard) then that's even better. Try to accomplish other tasks while doing your stretching to make the time go more quickly. Listen to music, do it while watching TV, or while learning something for school—like spellings or math tables. Wearing the right clothes will help you to feel more comfortable and flexible while you stretch, and will also help to prevent clothes from ripping while you're doing the splits.  Wear comfortable athletic clothes that are either loose and baggy, or stretchy and elastic (so they move with your body). Martial arts gear is also a good choice. One good tip is to wear socks while practicing your splits, as these will allow your feet to slide along the floor more easily, helping you to achieve a deeper stretch.


Tập trung chú ý khi học một kiến thức nào đó lần đầu tiên. Ghi chép. Tham gia tích cực trong lớp. Tạo môi trường thuận lợi. Học theo phương thức học của bạn. Sử dụng phương pháp học phù hợp với nội dung đang học. Đi kiểm tra để được đánh giá về khiếm khuyết khả năng học tập.

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The best way to learn faster is to make sure that you're really paying attention when things are explained to you the first time. Even the smallest break in your focus can cause the information not to settle properly in your brain. Unfortunately, there are few tricks for this: you'll mostly need to learn how to maintain willpower. Try listening with the idea that you will have to answer a question immediately about the material, such as your teacher calling on you, or so that you can repeat the information back to yourself. In fact, if you're on your own, repeating the information back to yourself (paraphrased and in your own words) can help to anchor the information in your brain. . Taking notes is another great way to maintain your focus as you learn the material the first time. Taking notes not only forces you to think about the material you're learning, it also give you a framework to study from later. Taking notes doesn't mean writing down everything that is said. All you have to do is write down the broad outline, with specific information when you know it's important. Write down major facts and any explanations that you either have a hard time understanding or you know you won't remember because they are very complicated. Stay active in your learning experience. This will not only help you stay focused, it will also help your brain absorb the information better because it becomes a multi-sensory experience, rather than you just listening to someone talk. There are lots of ways to participate in your learning experience, from getting active in group work to asking questions during the lecture.  Try to answer questions when the teacher asks. Don’t worry about being wrong: this is a learning experience and being wrong sometimes is a part of the process. When you’re split up into groups in order to do activities, reading, or discussion, really embrace the experience and participate. Don’t just sit quietly and do as little as possible. Engage your fellow students and ask them questions, give your opinions,...


Tập trung chú ý sang khu vực khác. Không nhìn vào kim tiêm. Nín thở. Bình thường hóa nỗi sợ. Không siết cơ bắp. Trao đổi với y tá về nỗi sợ của bạn.

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Oftentimes, the anticipation and awareness can make the pain feel more acute. Focus your attention elsewhere while the shot is being administered to minimize pain.  Pretend you're somewhere else. Imagine you're soaking up the sun on a dream vacation or getting a cup of coffee with your friend. Have a variety of feel-good scenarios in mind before going in, and let your imagination flow. Focus on another body part. Imagine the injection is going in a different spot than it is. This way, you're anticipating pain in another area and this distracts you from the actual injection.  Recite a poem or song lyrics. If you have anything committed to memory, now is a good time for recital. Your energy and focus will be placed on remembering particular verses and words and not on the present moment. If you happen to have a chatty doctor or nurse, engaging him in conversation before or during the injection can provide a needed distraction. The subject doesn't matter — just listening to him talk may divert your attention. Our expectations of pain can make it more intense. Recent scientific studies have provided empirical evidence that not seeing the needle during an injection makes it less painful. Do not look at the needle when receiving the shot. Either close your eyes or look away. Hold your breath a few seconds before the injection and while it is being administered. This increases blood pressure, which in turn decreases nervous system sensitivity. While the decrease in pain is somewhat slight, if coupled with other techniques holding your breath can help reduce pain. The stigma and apprehension over your fear of needles, injections, and pain can make you place disproportionate focus on the injection. The fact is, fearing needles is very normal. Knowing you are not alone, and that this fear is normal, can help you relax during the process. Tightening your muscles can make pain harsher, especially with intramuscular injections, so be sure to keep muscles loose. It is normal to tense up when scared, so certain techniques...


Tập trung chú ý trong lớp. Viết ghi chú. Đặt câu hỏi khi bạn không hiểu rõ. Xem lại đề cương của bạn. Ăn nhẹ trong ngày. Cố gắng tìm kiếm phong cách học tập phù hợp.

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The best thing you can do to improve your grades is focus and pay attention when the information is first presented to you. It's easy to lose focus when your teacher is going on and on about something that's  not interesting, but you should not tune them out. Really listen to what they're saying and keep yourself engaged by asking questions and taking notes. . It might seem silly, but notes are actually a great way to help you improve your grades. Good notes are like a road map, when you go to study later on. They'll also show your teachers that you're serious about doing better in your classes. You don't have to write down everything your teacher says: just get down the basics. You know when you tell your parents about what happened to you during the day? That's how you should take notes. Just get the broad strokes, with the really important things written with greater detail.  If you know something is confusing to you or seems really complex, write that down too! Even if you don't understand what your teacher is saying, you'll have a note to yourself that you need to look that up and get more information later. Write out your notes by hand, instead of on a computer. You will have an easier time remembering them this way. When you don't understand a concept or fact that your teachers talks about in lecture or that you encounter in your text books, don't be afraid to ask! Smart people don't just know everything instantly...they're curious enough to ask and find out when they don't know something.  If you're nervous about asking in front of everyone else, you can also talk to your teacher outside of class time and ask about getting some extra help or explanation. You also shouldn't feel like your teacher would be angry about you not understanding. Teachers are happy when you're interested enough and invested enough to ask for help. If your teacher doesn't explain it in a way that you can understand or if you still feel uncomfortable, try going on the Internet to find a new explanation. You can often find...


Tập trung các nguyên vật liệu. Cắt và ép nước chanh. Đun sôi chanh trong nước. Ngâm chanh trong nước. Lọc bỏ chanh. Cho thêm giấm trước khi rót vào bình xịt.

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Making a homemade lemon flea spray is easy, and you don’t need a lot of ingredients or supplies. You will need several hours, however, because the lemons have to steep in the water overnight. The only supplies you'll need are:  Knife Fork Large pot with a lid Strainer Large bowl Funnel Large spray bottle Slice the lemons into disks that are one-eighth inch (3 mm) thick. Place the slices into a large pot. Use a fork to mash the lemons a little so they release some of their juices. The active ingredient in citrus fruits that deters and kills fleas is found in the rinds, and juicing the fruit with a fork will also help to break up the rinds. Add the water to the pot with the lemons. Put on the lid, and bring the mixture to a boil over medium-high heat. When the water comes to a boil, reduce the heat to medium and let the lemons simmer in the water for 30 minutes. When the lemons have simmered in the water for 30 minutes, remove the pot from the heat and set it aside. Let the lemons soak in the water overnight, or for about eight hours. When the lemon water has cooled and soaked overnight, remove the lemons from the water. Set a strainer over a bowl and pour the lemon water through the strainer. Once the lemons have been strained, you can discard them. Pour the vinegar into the bowl with the lemon water and stir to combine. Place a funnel inside the neck of an open spray bottle, and pour the mixture into the bottle. Attach the spray top for easy application. Shake before each use. The best vinegar to use in this recipe is either distilled white vinegar or apple cider vinegar.


Tập trung các phương tiện tốt nhất. Chọn bàn viết tốt. Tạo tư thế đúng khi viết. Đặt giấy ở góc 30-45 độ. Tập co giãn bàn tay trước khi viết.

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All you need is a piece of paper and either a pen or a pencil — it seems simple enough, right? However, poor quality materials can make a significant impact on the legibility of your writing.  The page should be smooth — not rough enough to catch the tip of your pen and create snags in the line of your letters, and not so smooth that the tip of your pen goes sliding about without your control. Use lined paper sized appropriately for your comfort level — wide-ruled if you write large letters, college-ruled if you write small letters. Note that in many professional contexts, adults are expected to write within the limits of college-ruled paper, but feel free to use wide-ruled if you are still young and in school. Experiment with different types of pens to see which one works best for you. There are several styles, each with their own benefits and drawbacks.  Fountain pens use liquid ink and have a flexible writing tip that allows for stylized, better handwriting. While it delivers a beautiful line, a good fountain pen can be pricey, and it takes a good deal of practice to perfect the fountain pen technique. Ballpoint pens use a paste ink which some find unappealing compared to liquid ink; however, they can be extremely inexpensive. Note that you’ll get what you pay for with ballpoint pens — a cheap pen will deliver poor handwriting, so it may be worth it to spend a little extra money. Rollerball pens have a “ball” delivery system much like a ballpoint pen, but many people prefer them because they use the higher quality liquid rather than paste ink. However, they don’t last as long as ballpoint pens do. The gel ink used in gel ink pens is thicker than liquid ink and results in a smooth feel and line that many people enjoy. Gel ink pens come in a wide variety of colors but can dry out quickly. Fiber tip pens use a felt tip to deliver ink, and many writers enjoy their distinctive feel when drawn against a page — smooth, but with a little friction or resistance. Because the ink dries quickly, these pens are a good...


Tập trung các vật liệu làm vườn. Trồng cây vào chậu. Đặt cây ngoài trời trong môi trường ấm và ẩm. Đặt cây trong phòng ở nhiệt độ thích hợp. Cung cấp ánh sáng gián tiếp cho cây.

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Boston ferns will do best in a potting mixture of peat moss, sand, and garden soil. You can buy all of these at your local gardening store. Your final mixture should be even parts of each ingredient. The pot should be big enough for your fern to sit comfortably without it's roots being near the drainage holes, but without a lot of extra space that could accumulate "root rot." Put your mixture and plant into the clean pot with drainage holes in the bottom.The fern can be planted about half of the way to the top of the pot so that the roots have space in the soil. Fill in the rest of the pot with more potting mixture, leaving about 1 inch(	25.4 mm) of space from the top. In many places, the summers are warm and humid enough to provide the perfect environment for a Boston fern. They do best in environments with humidity levels of at least 50 percent. If your daytime temperatures are between 65 to 75 degrees Fahrenheit (18 to 24 degrees Celsius), and your nighttime temperatures are between 55 and 65 degrees Fahrenheit (13 to 18 degrees Celsius), your Boston ferns will thrive outdoors. You can place them on your porch or patio, and they should do well. The cooler temperatures at night will help to prevent fungus from developing. If you are keeping your Boston fern indoors, whether permanently or just for the winter months, you will need to be careful about making sure it has adequate humidity. The very best thing to do is to place it in a room with a humidifier. Keep your house between 65 to 75 degrees Fahrenheit (18 to 24 degrees Celsius), and put it in a cooler room at night. If you don’t want to invest in a humidifier, there are other options. You can place your fern in a saucer filled with small stones and water. The water will create humidity as it evaporates. Boston ferns do best when receiving indirect, filtered sunlight. If they’re outdoors, place them somewhere where they will get sunlight through tree branches, or cracks in a porch roof. If they’re indoors, place them near a window. You don’t want your...


Tập trung các vật liệu.

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You will need around 100 Popsicle sticks. You can buy craft sticks at a hobby store or a big-box store with a craft section. You will also need glue. A hot glue gun works best, but children should have adult supervision. Also have paper, scissors, and a utility knife.  If you don’t want to use hot glue, a regular bottle of craft glue will work. Always practice caution when using a hot glue gun as it can burn you.


Tập trung các vật liệu. Đong các nguyên liệu. Đổ muối nở vào lỗ thoát nước. Rót một cốc giấm xuống lỗ thoát nước. Dùng giẻ hoặc nút chặn để nút kín lỗ thoát nước trong bồn rửa. Chờ 15 phút. Đổ nước sôi vào lỗ thoát nước.

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Instead of relying on drain cleaner products, which are often corrosive and can cause allergic reactions and respiratory problems, you can use household items you likely already have. You will need:  Rags Baking soda Vinegar Lemon Boiling water Take ¼ cup of baking soda, 1 cup of white vinegar, and 1 large pot of water to boil. Have a rag or sink stopper handy. Make sure that most of the baking soda falls directly into the drain rather than around it in the sink. You may hear a fizzing noise or see bubbles come up due to the chemical reaction. This is completely normal and should mean that the chemicals are eating away at the blockage in your sink. Doing so will stop the bubbles from rising up and will keep the chemical reaction concentrated on the clog. Allow the baking soda and vinegar reaction to fully work their magic here! While waiting, you should heat up the pot of water to boiling point. This step will push down the baking soda, vinegar, and blockage. Watch as you pour in the water to see if the sink is draining any faster. If it is, but still not at its normal speed, there may still be a bit of a blockage. Try repeating the process once more if this is the case. Prior to pouring in the boiling water, you can also squeeze in the juice of a lemon, particularly if you notice an unpleasant odor coming from the sink. Bathroom sinks are often clogged by bits of hair which can eventually rot and smell bad. This extra step will neutralize the odor and also further help break down the blockage.


Tập trung các vật liệu. Đun nóng 1-1 1/3 cốc nước.

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You will all of the items below to make a plastic bottle mosquito trap. Every item is easily found at your local grocery and hardware store.  An empty, plastic 2 liter bottle A marker or pen A box cutter A tape measure 1/4 cup brown sugar 1-1 1/3 cup hot water 1 gram of yeast Measuring cup Tape (duct, scotch, or electrical are fine) You can heat up the water over the stove or in the microwave, whichever is more convenient. When the water begins to steam, it is hot enough for the trap.


Tập trung dụng cụ và phụ kiện. Chuẩn bị chỗ ngồi sơn móng. Ngâm móng.

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To give yourself a gorgeous manicure, make sure you have all the right supplies. You might have to spend a bit up front, but next time you want to paint your nails, you'll already be covered. Get the following products:  Nail polish remover Cotton balls or cotton swabs Cuticle trimmer Nail buffer Nail trimmers Nail file Cuticle or hand cream Nail polish Base coat Top coat Nail polish and remover can damage many surfaces such as cloth, wood finish and plastic.  Wear an expendable t-shirt and no valuable accessories, sit at a desk or table, and protect it with scrap paper (not newsprint, which smudges). Make sure the table itself and anything near it is not particularly valuable or important to keep perfect because there might be a spatter or spill soaking through.  You might not want to work near a computer, for instance. Get a bowl or stopper the sink and fill it with warm (not hot!) water and a few drops of soap. Soak your hands only for a few minutes. The water and soap will help to loosen dirt, dead skin, and any dust left over from filing and buffing, and soften cuticles.  Use a nail brush to gently clean your nails and the skin around them.  Gently scrape under your nails if necessary to remove dirt.  If you want your nails and cuticles really manageable, you can soak them  in Dawn dishwasher soap.  If you have dry skin or fragile nails you should not soak them; just rinse them. Don't go overboard with scraping, since you can damage your nails if you remove the white powdery substance that is actually part of your nails.


Tập trung dụng cụ. Tháo nút chặn ra. Tích nước vào bồn rửa. Tạo ra một vùng hút chặt. Ấn pít-tông. Nhấc pít-tông ra và và kiểm tra.

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For this method, you only need a flashlight and a plunger (you can buy a smaller one specifically made for sinks at any hardware store but a thoroughly cleaned toilet plunger works just as well). This step is crucial otherwise you will just be plunging the stopper up and down rather than forcing up the clog. Use your hands to pull the sink stopper up as far as it will go out of the drain. Then turn it to the left and continue unscrewing until it comes out. You want to fill the sink with some water but just enough to cover the drain. An inch or so of water should be just fine. Place the plunger directly over the drain and press down once until you feel rubber bottom tighten into a seal. You may have to stand on a chair to make sure you are positioned directly over the sink. Using the handle of the plunger, plunge vigorously up and down about 10-20 times. Make sure that the plunger is tightly sealed around the drain, creating suction, so that the plunger is actually forcing the blockage through. Shine a flashlight into the drain to check for the blockage. If you can see it and can reach with your fingers and pull it out, do so. If not, repeat the steps until the clog comes out.


Tập trung hoàn toàn vào chàng. Khéo léo sắp xếp để có thể tình cờ gặp chàng ở một sự kiện nào đó. Mỉm cười và luôn nhìn vào mắt chàng. Mua cho chàng một món quà.

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One of the first steps in letting a man know you’re attracted to him is showing a genuine interest in what he says or does.  Whether you’re hanging out together or as part of a group, you’ll have the perfect opportunity to show him that you like him.  If you happen to score one-on-one time with him, ask him questions to learn more about him.  Try not to pepper him with questions like you’re conducting an interview.  Allow the questions to flow naturally while you’re having a conversation.  You could start off asking, “So, what do you like to do for fun?”  Or if you’re out at a bar or some other kind of venue, “Do you come out here often?”  Ask him specific questions as opposed to saying, “Tell me about yourself.”  And focus on light topics or simple things.  Ask him about his job, his taste in music, or his favorite foods or sports team. If you’re in a group, show him more attention than everyone else. While you don’t want to make things awkward by acting as if the rest of the group doesn’t exist, show him he has your attention by hanging out in a spot near him and by positioning your body toward his.  Remain active in the group’s conversation, but make an effort to respond when he says something interesting and laugh at his jokes. If you’ve managed to have a decent conversation with him and asked good questions, then you should know enough about his interests to figure out where he may hang out.  Does he play in a band or participate in a sport?  Do you know who his favorite team is?  What bar does he like going to on the weekend?  If he mentions he attends local sports games, grab a friend and arrange to run into him at a game. Add him as a friend on Facebook or follow him on Twitter to keep up with his social calendar.  Attend a couple events you think you may also enjoy, so you won’t feel out of place. Get close to his friends to find out what they often do as a group.  When you find out their plans for an evening, suggest you and a few of your friends attend.  By making plans this way, it won’t seem so...


Tập trung hít thở. Chuyển động mắt để ngăn nước mắt. Đánh lạc hướng bản thân bằng cách thực hiện một vài động tác. Thả lỏng cơ mặt. Loại bỏ cảm giác nghẹn giọng.

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Crying is a reaction caused by a heightened state of emotions and the relaxing effects of breathing can help you to stop yourself from crying. Perhaps you’ve just thought of a sad memory, you’ve been broken up with, or something tragic has happened in your life. Calming yourself is a big part of stopping yourself from crying. Focusing on breathing, as in meditation, can help you to control the emotions you are feeling and help you to restore a sense of inner peace.  When you feel the tears coming, breathing in slowly and deeply through your nose, then exhale slowly through your mouth. Doing this will both relax the lump that forms in your throat when you are on the verge of tears, and will stabilize your thoughts and emotions. Try counting to 10. Breathe in through your nose when you count a number. Exhale through your mouth when you are between numbers. Counting helps you to focus solely on your breath and not whatever is making you want to cry. Even taking just one deep breath can steady you when you are faced with something that makes you want to cry. Draw one deep breath in, hold it for a moment, and then let it back out. In that moment, focus only on the air going in and out of your lungs. Taking this deep breath will also give you a moment to pause before you have to deal with the cause of your sadness. If you are in a situation that is making you want to cry, but you don’t want to show your emotions to others, moving your eyes can help you to control those tears. Some research has actually shown that blinking may help stop the flow of tears.Blink a few times to clear your eyes of any tears.  Cross your eyes or roll them several times. Of course, you may only want to do this when you know that no one is looking at you. Aside from mentally distracting yourself (you have to focus to cross your eyes) it will also physically keep the tears from forming. Close your eyes. Closing your eyes gives you a moment to process what is happening. Closing your eyes paired with taking several deep breaths will help you...


Tập trung nguyên liệu. Chế biến bí ngòi. Nướng hoặc hấp 5 củ khoai tây nhỏ cho chín. Dùng dĩa nghiền khoai tây chín. Cho bí ngòi đã chín vào máy xay. Xay các nguyên liệu cho thật nhuyễn. Nếm và nêm gia vị vào sốt. Rắc thêm gia vị tùy thích.

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Sometimes people who are vegan or lactose intolerant may crave cheese sauce. While nothing really replicates the cheesy goodness of the perfect cheese sauce, a vegan cheese-style sauce may help you kick the craving. The key to making good vegan cheese sauce is using starchy vegetables like zucchini and potatoes to give the sauce a creamy texture and keep it from separating.  You will need access to a high powered blender, food processor, or Vitamix to create a creamy texture for this sauce. Nutritional yeast can be found in health food stores in the form of flakes or powder. It has a strong, savory flavor that is nutty and tangy. The deactivated yeast is a popular vegan substitute for cheese in recipes.  If you are allergic to soy sauce, you can substitute it for vegan worcestershire sauce, sold at most health food and speciality food stores. It will give the sauce a similar flavor, but you will need to add more salt to make up for the saltiness that soy sauce provides. Preheat your oven to 415 °F (213 °C) and line a sheet pan with parchment paper. Peel all the green skin off the zucchini with a vegetable peeler. Then, slice it into ¼ inch slices and place the slices on the sheet pan.  Season the slices with a dash of salt and pepper. Bake the zucchini for 15 minutes until they appear tender and soft to the touch. Peeling the zucchini will prevent the sauce from coming out a strange green-yellow color. Peel the potatoes and cut them into quarters. Place the potatoes on another sheet pan and into the oven with the zucchini for about 10 minutes, until they appear soft.  You can also cook the potatoes fast in the microwave for about 5 minutes, covered, until they are very soft to the touch. Do not boil the potatoes, as they will get water-logged and make your cheese sauce runny. Then, use a dry measuring cup to measure out 1 cup of mashed potatoes. It’s important to measure the mashed potatoes for accurate results and a solid vegan cheese sauce. Add the 1 cup of mashed potatoes to your high speed blender, food...


Tập trung nguyên liệu. Hoà tan ½ thìa cà phê natri citrat với ½ cốc chất lỏng. Đun nóng hỗn hợp. Cho phô mai bào sợi vào xoong. Dọn lên bàn ăn.

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This recipe calls for sodium citrate, which is a type of salt that works as an emulsifier. This means that when it is added to cheese sauce, it reduces the cheese’s acidity, makes the proteins in the cheese more soluble, and prevents it from separating. Instead, it helps to create a smooth, creamy texture to your cheese sauce.  Look in speciality food stores and online for sodium citrate. It looks like salt and tastes salty and slightly sour. You will only need a very small amount of sodium citrate in the sauce for it to do it’s job, so it is not upping the sodium level of your cheese sauce. If you can't find sodium citrate, you can use 2 teaspoons of citric acid (or sour salt) and 2.5 teaspoons of baking sodium as a substitute. Citric acid, or sour salt, can be found in the kosher section of most grocery stores. You should also use high-quality cheese for your fancy cheese sauce, such as Pepper Jack, Gouda, or Gruyère. These cheeses will likely come in blocks. Use a grater to make 1 cup of your chosen fancy cheese. In a medium saucepan, mix together the sodium citrate and the water, beer, or wine.  There should be enough liquid mixture to just cover the bottom of your saucepan; the entire ½ cup may not be necessary so pour the liquid in a little bit at a time. Place the medium saucepan on a medium heat and bring the liquid to a low simmer, but not a full boil. There should be small bubbles forming on the surface of the liquid. Add the cheese to the pan and stir with a spoon until the cheese has melted and is blended with the liquid. Thanks to the sodium citrate, the sauce should have a smooth, creamy consistency. Put your sauce in a bowl and dip chips or vegetables into it, or pour it over chips to make nachos. You can even pour it on top of steamed vegetables to make them more delicious.  The sauce should maintain its creamy texture, even as it begins to cool. This sauce can be stored for up to a week in the refrigerator.


Tập trung nguyên liệu. Pha dung dịch xả tóc. Cân nhắc pha thêm tinh dầu vào giấm. Gội đầu bằng dầu gội. Rót dung dịch giấm lên tóc. Mát-xa da đầu. Xả tóc bằng nước mát.

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Putting vinegar in your hair may sound strange, but the vinegar helps remove build-up. It also balances the pH of your hair, smooths down the cuticles, and leaves your hair feeling soft and silky. Keep in mind, however, that this rinse is not recommended for color-treated hair, as it may cause the hair dye to fade or run. Here is what you will need to make this rinse:  1 to 2 tablespoons (15 to 30 milliliters) of vinegar 1 cup (240 milliliters) of cool water A cup, mug, or bottle to hold the rinse Pour the water and vinegar into a cup, mug, or bottle. You can use white vinegar or apple cider vinegar. Stir the vinegar and water with a spoon to combine the ingredients. If you are using a bottle, you can simply close the bottle and shake it. If you have longer or very thick hair, then double the amount: 2 to 4 tablespoons of vinegar and 2 cups (450 milliliters) of water. Instead of using plain vinegar, you can add 5 to 10 drops of essential oil to 1 cup (225 milliliters) of vinegar. Shake the vinegar to mix the oil in, then use this vinegar in your rinse (1 to 2 tablespoons of infused vinegar per cup/225 milliliters of water) instead of the regular vinegar. Do not use this infused vinegar undiluted in your hair. Not only do essential oils help mask the strong odor of vinegar, but they can also be beneficial for your hair. Here are some essential oils that you can use, depending on your hair type:  If you have dry hair, you can use any of the following oils: lavender, myrrh, and peppermint. If you have normal hair, you can use any of the following oils: chamomile, clary sage, and lavender. If you have oily hair, you can use and of the following oils: basil, lavender, lemongrass, lemon, patchouli, rosemary, tea tree, and ylang ylang. Take your favorite shampoo and wash your hair as you normally would. You are doing this in order to remove most of the dirt and oils. You may also follow up with some conditioner, although the vinegar rinse will be enough to make your hair look smooth and shiny. Tilt your head back...


Tập trung nguyên liệu. Pha nước xả tóc. Gội đầu. Rót nước xả tóc lên đầu. Xả sạch tóc bằng nước. Dùng dầu xả sau khi tóc đã sạch.

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The acidic nature of the lemon or lime juice will help dissolve any build-up in your hair. Keep in mind, however, that lemon juice and lime juice can lighten your hair, especially if you spend a lot of time in the sun. Here is what you will need:  1 tablespoon of lemon juice or lime juice 3 cups (675 milliliters) of water A pitcher or large bottle to hold the rinse Fill a large bottle or pitcher with 3 cups (675 milliliters) of water. Add 1 tablespoon or lemon juice or lime juice. Stir everything with a spoon to combine. Use your favorite shampoo and rinse everything out. Tilt your head back, close your eyes tightly, and pour the rinse over your hair. Be sure that it runs back from your hairline, down your hair, and towards the ends. Let the rinse sit for a few minutes. Be sure not to get the rinse into your eyes, or it will sting. After a few minutes, tilt your head back, and rinse your hair using plain water. Once you have gotten all of the lemon/lime rinse out, apply some conditioner to your hair. You are doing this because the lemon/lime juice can cause your hair to become dry; using conditioner will prevent this from happening. Be sure to rinse the conditioner from your hair—unless you are using leave-in conditioner.


Tập trung nguyên liệu. Trộn hỗn hợp bột nhão. Làm ướt tóc và phết hỗn hợp muối nở lên da đầu. Để hỗn hợp muối nở trên đầu trong vài phút. Xả sạch hỗn hợp. Gội đầu và dùng dầu xả.

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In this recipe, you will be using a baking soda paste to remove hair product build-up from your scalp. Here is what you will need:  2 tablespoons of baking soda ½ cup (112.50 milliliters) of warm water A small bowl or cup to hold the paste Pour the warm water into a small bowl or cup, and add in the baking soda. Gently stir the mixture until you get a thick paste. Gently massage the paste into your scalp with your finger tips. Do not apply the paste to your hair. During this time, you can wash the rest of your body. Tilt your head back and rinse the paste. Massage your head with your fingers to get all of the paste out. The paste will also run down your hair, and help remove any buildup. Once you have removed all of the baking soda paste, you can wash and condition your hair as you normally would, using shampoo and conditioner. Be sure to rinse your hair out well.


Tập trung nguyên liệu. Đun chảy 4 thìa canh bơ. Khuấy thêm 4 thìa canh bột mì. Rót 3 cốc sữa vào hỗn hợp. Nêm một thìa cà phê gia vị. Nhấc xoong sốt ra khỏi bếp. Khuấy phô mai bào sợi vào hỗn hợp. Dọn ăn ngay. Bảo quản phần sốt còn thừa trong lọ đậy kín đặt trong tủ lạnh.

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The quality of your ingredients can affect the quality of your cheese sauce. Start with a sharp cheddar cheese, shredded or in a block. If the cheese comes in a block, use a grater to make 2 cups of shredded cheese.  You can substitute cheddar cheese with other cheeses such as Gouda, or Swiss cheese. To spice up the basic sauce, add salsa, hot sauce, beer, or wine for a little extra flavor. In a saucepan over medium heat, slowly heat the butter for your cheese sauce. Keep an eye on the butter as it melts. You don’t want the butter to brown or turn a dark, burnt color, as this will change the flavor of your sauce. Slowly add the flour to the butter, blending evenly with a whisk. Then, add flour and mix until flour is completely blended with butter. Allow the mixture to cook for several minutes, until it just begins to change color slightly.  Be careful not to burn the mixture, as it will make your cheese sauce taste burnt. Slowly pour in the milk, stirring constantly until the mixture gets thick. Try to avoid lumps in the mixture. Pouring the milk slowly and stirring constantly will help you avoid lumps. Add 1 teaspoon salt, pepper, cayenne pepper, or other spices such as dried rosemary or thyme. Get creative and amp up the flavor of your cheese sauce. Start with 1 teaspoon of your chosen spice. You can adjust the sauce to taste once you add in the cheese. Use caution when adding salt. Too much salt is difficult to remove, and many cheeses have a high salt content already. The sauce may also have salt in it already if you used salted butter. Removing the sauce from the heat before you add the shredded cheese will prevent the sauce from separating or curdling. Add the shredded cheese one handful at a time. Stir the sauce with a spoon and allow the cheese to melt each time before adding more cheese. The cheese sauce may harden as it cools, so serve it right away, drizzled over chips, on a baked potato, or over steamed vegetables. It should keep for up to three days. Don’t reheat leftover sauce over high heat, or...


Tập trung nhìn vào mắt người đối diện. Hơi nghiêng mặt khi trò chuyện với cô ấy. Chỉ ra một điều thú vị để cả hai bạn cùng nhìn ngắm. Điều chỉnh chỗ ngồi để cả hai bạn đều cùng nhìn về một hướng.

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Not only will making eye contact keep your eyes off of a girl’s chest, it’s also a sign that you’re confident and engaged. To keep your eyes focused on hers, try noticing the color of her eyes or what shape they are. If you’re having trouble maintaining eye contact, try looking at the space in between her eyes instead. Remember to look away every so often. Constant eye contact can also make people feel uncomfortable. Smile and nod along while she’s speaking so she knows you’re still engaged. Make eye contact with her every so often so she doesn’t think you’re uninterested. Also do this when you’re speaking. It will look like you’re searching your brain for the right thing to say. If there’s a pretty view outside, point it out to the girl you’re talking to so you both shift your bodies and gazes toward it. If you’re inside, point to a photograph or something else on the wall and say “I’ve never noticed how interesting that is before.” By directing both of your attention elsewhere, it will be easier to not stare at her chest. If you feel yourself getting distracted and wanting to stare at a girl’s chest, turn your seat so it’s facing the same direction as hers. If you’re facing each other, move your chair so it’s next to hers and continue the conversation while you’re both looking in the same direction.


Tập trung tiêu thụ thực phẩm giàu protein. Chọn đúng loại cacbohydrat và chất béo. Ăn nhiều rau. Chọn đúng thực phẩm chức năng.

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Proteins are essential for muscle growth and development, so it is important to eat the right kind of proteins. Protein, in combination with right exercise, will result in a definite increase in butt size. Healthy sources of protein include eggs, skinless chicken breasts, salmon, tuna, cottage cheese, turkey, beans, legumes, lean beef, and soya nuts. When it comes to meat, look for lean and unprocessed. When it comes to fish, try baking instead of frying. There are many diets that say to completely cut out carbs and fat but it is less about removing foods from your diet and more about replacing them with healthier choices. Avoid excess calories and poor food choices by staying away from processed carbs such as chips and pasta.  Healthy carbohydrates include quinoa, sweet potatoes, brown rice, steel cut oats, and whole grain breads.  Sources of healthy fats that can aid in losing weight and toning your butt are fish oils, extra virgin olive oil, almond butter, and nuts. Vegetables are often a neglected part of a muscle building diet. By adding vegetables to every meal you will find your energy levels are more consistent and therefore, you’re able to get a stronger workout by not facing tiredness. Also consider that vegetables are important in aiding digestion of other valuable nutrients and minerals. Without high absorption of compounds such as amino acids, your gluteus muscle gain will be limited. Multi-vitamins can add an extra dose of energy to help you exercise while protein bars can aid in muscle growth. Collagen supplements make your skin firm and muscles look toned. Always consult a healthcare professional before adding supplements to your diet as their maybe negative side effects depending on your body chemistry.


Tập trung vào bản thân mình. Thay đổi lối suy nghĩ của bạn. Tập trung vào các phẩm chất tốt đẹp của người đó. Từ bỏ sự kiểm soát. Đừng cố gắng làm anh hùng. Rèn luyện tính biết chấp nhận.

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Sometimes we can spend so much time worrying about others and how they are feeling that we lose sight of ourselves. Take responsibility for your own feelings and reactions towards pessimism. By focusing on your own happiness and less on others, you take the power away from negativity.  Remind yourself that you are in control. You are in control of how much you let another person’s feelings and thoughts affect you.  For example, even though pessimism is hard to listen to, understand that the other person’s pessimism is a reflection of themselves and you can only control your own feelings. You have the power to dictate what affects how you are feeling. Using logic as a coping resource is associated with higher mental toughness.  Stay positive. Research suggests that optimism may increase mental toughness. This means that your own optimistic outlook can help you combat pessimism and the spill-over from negativity.  Look for some good in everything and remind yourself that anyone can find flaws in anything when looked at closely enough; what's a lot harder is coming up with solutions and positive actions. Instead of seeking to persuade the pessimist verbally with upbeat commentary, simply get on with your positive life and let your behavior and actions do all the talking. If you find yourself feeling down around the pessimist, make a mental list (or even write it down if you wish) of five good things in your life. Think of the items on this list in your head as a sort of "shield" against negativity if you find yourself reacting to it. Actively cultivate positive friendships with other optimistic people. Spending more time around optimists will help raise your mood and reassure you that your state of mind is the right one for you. The individual’s outlook on things isn't her only feature - there are many more complex qualities within a person, so rather than fixating on the negatives, look for the good things. Is she intelligent? Supportive of you? Is she unique enough not to care what anyone else thinks about...


Tập trung vào bản thân. Cân nhắc xem hôn nhân của bạn có vấn đề nào không. Dành thời gian để thảo luận vấn đề. Sử dụng mẫu câu bắt đầu với "Tôi/Em" nếu có gì đó khiến bạn buồn bực. Sử dụng hình thức khẳng định không lời.

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If you feel inclined to ignore your husband, it's important that you examine that inclination. In a relationship, it's very rare that one person is entirely to blame for a negative situation. It's possible you're inadvertently taking out your own bad mood or unhappiness on your husband. Spend some time considering what is bothering you.  Is there anything you could be doing differently in your marriage? Are you not as present as you used to be? Do you sometimes take your husband for granted? Are there ways you could engage with annoying behaviors in good humor?  Is there a deeper issue that's bothering you? If you're stressed or unhappy about something, even if it's unrelated to your marriage, this can come out in subtle ways. For example, if you're unhappy at work you may be more irritable. You may find yourself wanting to tune out your husband's anecdote about his trip to the gym. If there's something in your life that's bothering you, talk to your husband about your concerns. Then, make an effort to change your circumstances so you're a happier person overall. However, it may not simply be an issue on your end. If you consistently find yourself wanting to ignore your husband, your marriage may be in danger. Your husband may talk to you in a way you dislike. You may feel like the two of you don't have time for one another anymore. You may be unsatisfied sexually in some capacity. If you find there's an issue the two of you should mutually work through, it needs to be addressed. Ignoring your husband is not a viable solution longterm. It can be stressful to talk about a major issue in your marriage. You can work on eliminating some of this stress by planning when and where you're going to talk.  Choose a place free of distractions. Don't talk about your marriage in a crowded restaurant, for example. Instead, agree to sit down in the living room with the television set off. Avoid external time constraints. For example, if you have a PTA meeting at 7 o'clock don't plan to talk about your marriage at 6 o'clock....


Tập trung vào bản thân. Hành động một cách tự nhiên. Tái thiết lập đường dây liên lạc. Hẹn người ấy đi uống cà phê hoặc đi ăn trưa. Nhắc người yêu cũ nhớ về kỷ niệm đẹp. Thể hiện đặc điểm tốt nhất của mình. Hãy kiên nhẫn. Quan sát dấu hiệu hào hứng.

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Even if you are 100% sure that you want to get back together with your ex, it is important to take time to focus on yourself first of all. Use the extra time that you have to improve yourself and getting back with your ex may come easier as a result. Some things you might do to focus on you include:  Taking up a new hobby. Improving your health with a new exercise and diet regimen. Starting a journal to record your thoughts and feelings. Spending more time with your friends. It is important not to seem desperate if you want to get your ex back. Therefore, you should not let them know right away that you are interested in getting back together. Doing so may frighten your ex off and ruin your chances of reviving the relationship. Send your ex a text message to reestablish contact with them. Texts are ideal because they are more casual than a phone call or email. Texts are also less likely to be shared or discussed, so it is a more private way to communicate with your ex.  Keep the message light and casual. Don’t say anything intense like, “I can’t live without you.” Tell your ex about something funny that happened to you or something interesting that reminded you of your ex.  Make sure that you are sober when you reconnect with your ex. Drunk texts or calls are a recipe for disaster. The best time to meet up with an ex again is during the day because it will seem less serious than a nighttime meeting. Ask your ex if they would like to meet up with you for coffee or lunch. This will give you a chance to catch up, break the ice, and decide if you want to keep pursuing a reconciliation with your ex or not.  Don’t say anything about getting back together during your first meeting. Just have a nice, fun chat together and leave it at that for now. Make sure that you look fantastic when you first meet up again. Looking your best will help you to feel confident and it will make it more likely that your ex will want to get back together with you. Talking about happy memories is a good way to rekindle an old flame. By...


Tập trung vào bụng dưới bằng nhiều bài tập khác nhau.

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The rectus abdominis (your "six pack" muscle) stretches from the bottom of your chest down to your pelvis. Though many work out the upper and middle portions of this muscle with sit-ups and crunches, for a strong, defined V cut, it's best to include workouts that hit the lower abs as well. A varied lower ab routine, in addition to building strength and definition in the region, can build overall core strength and reduce the risk of back pain. Below are some examples of lower ab exercises that can help you work on that V cut.


Tập trung vào con người, không phải trí thông minh của họ. Có những trao đổi ý nghĩa. Hướng tập trung khỏi sự thông minh của họ. Thỏa hiệp để phát triển những sở thích chung. Xây dựng trải nghiệm chung. Duy trì sự độc lập của bạn. Để người bạn biết rằng họ quan trọng. Đề nghị người đó gặp gỡ những người bạn khác.

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If someone is very intelligent, chances are that others often focus only on the person’s intellect. Remember that your friend is just that—a friend and not a brain.  Paying close attention to your friend and every aspect of her personality can help you enjoy spending time together and strengthen your friendship.  Be aware that individuals with higher IQs often have fewer friends and may have social anxiety. Because of this, you may want to focus on your friend in part by just doing things together without other people.  Remember that it’s acceptable to acknowledge your friend’s intellect, just don’t make it the center feature of your time together. Instead, consider doing activities and talking about things that you both enjoy. Avoid believing stereotypes about your intelligent friend. She might not be as lively as your other friends, but that doesn’t mean that she is like a stiff, intelligent character from a television show, either.  Try to remember you're intelligent too, and while your intelligent friend might blow you off the map in her chosen field of expertise she is still a person. Out of her element, she is just as likely as you to make stupid blunders, get confused, and need some guidance, after all she is only human. And what human doesn't need help from a good friend from time to time. Talking is an important part of any friendship. It can make a person feel seen, appreciated, and supported. This is no different for someone who is intelligent. Keep chats and conversations with your intelligent friend going and incorporate subjects you both enjoy or issues either of you might be experiencing.  Be sure to listen intently to what your friend says and likes to discuss. This lets your friend know that you care about and are engaged in matters important to her life. Make sure your conversations are a mix of lighthearted and serious topics. They may also be intellectual or completely silly. No person can have serious or intellectual conversations all the time and your friendship might be a great outlet...


Tập trung vào các bài tập aerobic. Thử đạp xe. Thử bơi lội. Tập chạy bộ. Tập tạ nhẹ. Thử tập pilate. Bạn cũng có thể thử tập yoga.

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These are exercises which raise your heart rate and burn calories without building too much muscle.  Cardio exercises will help give you that lean look as this particular type of exercise helps burn calories and decrease body fat.  In general, most adults should be performing cardio exercises for a minimum of 30 minutes per session.  Do cardio and aerobic exercises about four to five times a week to meet your weekly goal.  In addition to burning calories and helping support a lean and toned look, cardio has a variety of other benefits including:  helping support a healthy weight, decreasing blood pressure and blood sugar and helping improve mood.  The key is to provide variation in the workout routine to prevent boredom and address different problem areas. This keeps the body guessing. ry biking. Biking is a great way to give yourself a lean physique. You can bike at home or at the gym on a stationary bike or you can get outside on a real bike.  Biking is a great aerobic exercise because it allows you to increase your heart rate significantly and it helps tone your entire lower body (glutes, quadriceps, calves and hamstrings).  If you're biking or taking a spin class, working at a higher intensity can help you burn almost 500 calories within about 60 minutes.  It's a very efficient way to burn larger amounts of calories.  This is a great exercise for busy people, as it can be used as an alternative form of transportation. Ride your bike to work to fit a workout into your daily commute. . Swimming is another great way to lose weight and get a lean body.  Whether swimming at home in your pool or going to a gym, swimming helps tone your entire body.  There are a variety of exercise options you can do in the water.  Try swimming laps, doing water aerobics, or water resistance training. Unlike many other forms of aerobic exercise, swimming (especially swimming laps) works almost every muscle group in your body.  As you swim through each stroke, that repetitive motion helps strengthen and tone your muscles. ...


Tập trung vào các khía cạnh tích cực trong công việc. Theo đuổi các sở thích và hoạt động mà bạn cảm thấy hứng thú. Lập thời gian biểu phù hợp với bạn.Thời gian biểu sẽ giúp bạn sắp xếp cuộc sống sao cho các hoạt động trong ngày diễn ra trôi chảy. Thử những trải nghiệm mới. Tạo một không gian sống trong lành và thoải mái. Hãy thay đổi nếu bạn không hạnh phúc với những thông lệ hoặc lối sống của mình.

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of your job. Sure, some of your work may be frustrating or even boring, but pick a few things you love about your job, whether it's interacting with clients or customers, learning new things, or having the opportunity to travel occasionally.  If you’re struggling at work, reframe how you approach your job. Personalize your workspace with pictures or plants. Avoid taking on extra projects if you’re overworked. Take the time to get to know and appreciate the people you work with. You may feel like you have nothing in common, but if you make the extra effort to be friendly, it will make you much more eager to wake up to go to work. Appreciate what your job can do for you. On hard days, remember that your job allows you to put food on the table. Hobbies and interests outside of work give you something to look forward to. This helps you become a more well-rounded and interesting person. If you don’t have any hobbies currently, you might:  Develop your artistic side. Try your hand at writing a poem, a song, or painting. You don't have to be great at it, but you can have fun in the process.  Learn a new language. This will make you feel more cultured and it can help you find a great job. Join a team sport. Not only will you get a great workout, but you can make amazing friends. Take an evening class. Learn something that you’re interested in, such as coding, woodworking, or ancient mythology. A routine allows you to organize your life in a way that make every day activities pass in a breeze. If you feel stressed, hurried, or bored at certain points of your day, try shaking things up. Switch around your routine until you find something that works.  Don't rush around in the morning. Give yourself enough time to eat a healthy breakfast and drive to work to arrive a few minutes early. Set your clothes out the night before or pack all of your lunches at the beginning of the week. Even if your day is super-packed, make some time for yourself. Read a book during your lunch break, watch your favorite show before you go to...


Tập trung vào các mối quan hệ đang tồn tại và kết bạn. Theo đuổi sở thích mà bạn đã trì hoãn vì chuyện tình cảm. Bắt đầu một đam mê mới để có cảm giác hạnh phúc. Thử những điều mới mẻ mà người cũ từ chối thực hiện cùng bạn. Lên kế hoạch tương lai cho bản thân.

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Healthy relationships with your friends and family can help you be a stronger, more independent person. Plus, they will help you realize that you don’t need your ex! Spend time with the people who are important to you so you can grow closer to them. Additionally, go to local events, clubs, Meetups, or classes to meet new people.  Keep in touch with your friends by talking or texting daily. Join your friends for coffee dates, dinner, and games. While you were with your ex, it’s likely that you gave up part of yourself to become a partner to them. Now that you’re apart, regaining what you lost can help you enjoy being single! Think about the things you enjoyed before you got with your ex. Then, start including those things in you routine.  For instance, you might have given up your gym membership because you never had time to go. Now is the time to renew it! As another example, you might have stopped painting or doing photography because you were spending more time with your ex. Break out your equipment and dive back into that hobby! Pick a goal you’ve always wanted to accomplish or something that’s always interested you. Then, make a list of steps you can take to start working on it. Dedicate a block of time each day to work on your goal, and try to check off the steps on your list. This can help you stop thinking about your ex and build your independence.  For example, you might decide to pursue a degree or to start a photography business. Think about the times your ex said “no” to something you wanted to do, like trying a new restaurant or visiting a local museum. Then, create a breakup bucket list of these items. Ask a friend to join you or go alone as you check off each item on the list. Each time you do something, remind yourself that your ex was holding you back from it. For instance, join a friend for Indian food at the restaurant your ex wouldn’t try, paint pottery with a group of friends, play beach volleyball, go on a picnic in the park, visit the planetarium, and go to a slam poetry reading. Picture...


Tập trung vào cách cư xử của bạn. Cân nhắc kiểu bạn bè mà bạn thường kết bạn. Đừng làm tổn hại những giá trị cá nhân vì tình bạn.

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Strive to be a better friend so you attract more loyal friends. Look at the healthy friendships you have mutually enjoyed and learn from those. Learn to be a better you by not allowing yourself to get caught up in drama at work or at home. Let go of unhealthy relationships. Do not get caught up in a toxic circle of doing negative things because others do them. You will not find friends that are trustworthy if they cannot trust you. When you say you’ll do something, do it. If you make plans with others, follow through with them. Doing small deeds can go a long way to helping you build trustworthiness. The only thing you have absolute control over is you. You get to decide how you react to certain people and who gets space in your life. You do not have to remain friends or even friendly with someone just because you were friends since you were kids or you happen to work in the same office.  If you find work friends are harder to trust because of competition at work, make clear boundaries about not bringing work home. You do not have to be friends or social with co-workers if it is only leading to problems at work. The same goes for friendships you make in other settings. Are these people positive influences? Are they using you? Look at the types of friends you have and the kind of friendship obstacles you encounter. Maybe it’s a good idea to reevaluate all your friendships to see if you are making smart, healthy choices in your relationships. This includes hiding things about yourself or family just to keep certain friends. You may find friends act differently in certain contexts and that you cannot always depend on certain friends to be consistent. If you lose a friendship because you need to focus on family, then it wasn't a healthy relationship to begin with. This also includes ignoring the actions of a friend in the name of friendship. You have the right to stand up for your beliefs. In addition, you should not be pressured to look the other way if a friend does something you feel is wrong or violates the law.


Tập trung vào cách mà bạn đã thay đổi và làm việc chăm chỉ để tiếp tục thay đổi. Chấp nhận người khác như cách họ thể hiện. Làm người có ích. Chuẩn bị tinh thần cho sự thất bại.

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Admitting mistakes is hard but the good news is, it isn't necessary to linger on them. Once you've acknowledged your mistakes, quickly shift to ways you can correct your behavior or improve outcomes in the future. Mistakes can be seen as the stepping stones to success. Set realistic goals. You aren't likely to change anything overnight, so set a series of manageable goals that progress you toward your goal. Achieving these smaller goals will provide ongoing boosts to your self-esteem and prevent feeling hopeless when change doesn't happen immediately. You can't change others, so focusing on their faults will not be a productive use of your time. Focusing your energy on trying to change others is likely to result in feelings of frustration and resentment. You can choose to focus on the things you like about others.  If you struggle to find value in another, as is, you may want to reconsider your relationship with that person. Your energy may be better spent establishing new relationships. If you struggle to find value in any of your relationships, you should evaluate your expectations. By helping others you will create opportunities for others to express gratitude for you. This will help you find meaning and purpose. Serving others will also shift your focus from your struggles to the struggles of others, helping you to acknowledge your strengths and distract you from your own problems.   Getting involved with organizations dedicated to a cause you care about or volunteering in your community are excellent ways to serve others. Serving others is also another opportunity to engage socially with others. Life rarely happens exactly as we plan, so plan for challenges. Create a plan of action for implementing the strategies you've found the most effective, when you begin to feel frustrated by unexpected turns of events. This will allow you to still feel in control, even when things go wrong. Try writing down your plan for dealing with setbacks, and display it some place you'll see it often, like on the fridge or...


Tập trung vào cách truyền đạt quả quyết. Tỏ thái độ tôn trọng. Truyền đạt một cách rõ ràng. Diễn đạt cảm giác của bạn. Hướng đến việc giải quyết vấn đề.

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. Assertive communication emphasizes that both people in a conversation have important needs. To communicate assertively, give the facts without making accusations.  For example, you might say: “I was hurt and angry because it seems like you were belittling my project when you laughed during my presentation. I don't know what was going on, but it seems like you weren't paying attention or taking my hard work seriously. I could have just misunderstood what was going on. Can we talk and work this out?” Using please and thank you is not only polite, but it also shows respect for other people. Your communications should convey requests rather than demands. In order to get respect, you have to give it. Then you will foster cooperation and reciprocal respect. This is the opposite of what happens with anger, where aggressive, passive, or passive-aggressive communications puts others at odds with you. You can start your communications this way: “When you have the time, could you…” or “It would be a great help if you… Thanks, I appreciate it!” If you hem and haw and beat around the bush, or make general statements that are not specific, everyone involved will get frustrated. Instead, directly address the person you need to resolve your issue with. Make it clear what you would like to see happen. Be sure to put it in the form of a request.  For instance, if your coworker is speaking very loudly on the phone and it's difficult for you to do your work, you can state your request like this: “I have a request. Would you please lower the volume of your voice on the telephone? It's making it very difficult to concentrate on my work. I'd really appreciate it. Thanks.” If you had stated instead, “It's really difficult to get my work done with all the noise in this office” to everyone in the room, it's not specific. Moreover, it will most likely alienate all of your coworkers, and you probably won't get your problem solved. When you figure out how you're feeling, convey the real feeling, like hurt, and keep judgment statements...


Tập trung vào cường độ. Tập luyện bùng nổ. Không rơi vào trạng thái ổn định. Nghỉ ngơi giữa các buổi tập.

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Even if you do all the exercises listed with religious regularity, you're not going to get bigger legs unless you make your workouts as intense as you can stand. In order for muscle to build effectively, you need to break down the fibers and have them build back up stronger and bigger. Doing this requires working out as hard as you can, every time.  For each exercise, use as much weight as you can lift using the correct form for about 10 reps. If you can lift the weight easily for 15 reps, it's too light. If you can't lift it more than 5 times, it's too heavy. As the weeks go on, you'll need to add weight to keep up the intensity. Your muscles will stagnate if you don't lift more as they get stronger and bigger. Doing the exercises quickly and with explosive energy, rather than slowly, builds muscle faster. You'll also be able to do more reps this way. Instead of working out slowly, increase the intensity by going through your sets as quickly as possible. It's important to change up your workout routine every other week so that your muscles don't get so used to doing the same exercises that they stop growing. Keeping your muscles in a state of "shock" will force them to continue the process of breaking down and building back up ever bigger and stronger.  If you do a hard workout that includes squats, leg extensions, and leg curls one week, switch to stiff-legged deadlifts, lying leg curls and squats the next week. Adding weight is another way to keep from plateauing, so make sure you don't stagnate at a weight that's too light. Your muscles need time to rest and repair when you aren't working out. You can keep exercising, but don't do anything that's too strenuous for your legs.  Try swimming, walking, or playing basketball or tennis if you want to work out between leg workouts. Make sure you get plenty of sleep so your body has time to mend.


Tập trung vào hiện tại và tương lai. Thay đổi hành vi. Xem sự hối tiếc hoặc mất mát như động lực cho tương lai.

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Once you can acknowledge your past, you can start to let go of it. Focus on living your present to the best of your abilities, and think of the future as motivation to press forward.  Making concrete goals will increase your chances of success. This can mean things like getting a degree, looking for a new job, or practicing and improving your skills in a particular area. Make the present something to be involved in. Take up a new hobby or volunteer activity that you find fulfilling, for example. Start small. If a major car accident left you feeling anxious about being in a car, start slow by sitting in the car while it's parked for a while. After that, go for a short ride to somewhere nearby. Slowly work your way through in this manner until you feel comfortable remaining in the car for a long drive somewhere. If you do things the same way over and over again, it will seem like the past keeps popping up. If you really want to let go of the past and move on, you might have to make some conscious and specific changes to your behavior. Changing the way you do things can be difficult, but if you it is easier if you remind yourself that you are trying to improve a situation. For instance:  If you keep running into an ex (or reminders of him/her), you can consciously change the places you eat, shop, hang out, etc. A change of scenery can make it easier to let go of the past. If you have a problem with spending too much, take a “spending holiday.” Don’t make any non-essential purchases for a certain period (such as a few weeks), and tell yourself you will use the time to focus on using or clearing out the things you already have. You overcome past misfortunes when you are determined to use them as motivation for future success. If regrets or losses are on your mind, think of ways that you can use them to push you forward:  Mistakes can be learning experiences. If you fail at a job, you can use the knowledge to do better in the future, or to help decide if a new career is better for you. If you have hurt someone you...


Tập trung vào hơi thở. Cho mắt nghỉ ngơi. Thư giãn khi ngồi trên ghế dựa. Quỳ hoặc dùng gối. Ngồi xếp bằng.

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Breathing is so natural that we rarely take time to ever think about paying attention to its healthy benefits. Taking short, three minute breaks a few times every day to stop what you are doing and inhale and exhale deeply can help clarify your thoughts, calm you down, and make you more productive. Make sure you find a quiet space so that you can concentrate on breathing as the air circulates throughout your entire body.   Start by deliberately preparing to engage in a breathing exercise by either sitting or standing in a quiet area. As you close your eyes to begin inhaling, ask yourself what thoughts, feelings, and sensations you are currently experiencing. Do this for one minute. After one minute, redirect your focus on your breathing from inhale to exhale as you gather and focus your attention on physical sensations. As you exhale, do not let your mind wonder. Do this for another one minute. During the final minute, expand your attention by including thoughts about your posture and facial expressions and search for any discomfort or tension. If so, concentrate your attention by imagining the intensity of your breath to the location of the pain. Breathing has a dual impact: it’s a meditation that helps you to maintain compassion and thoughtfulness, and allows you to reduce stress and pressure by taking control of the situation. Most people believe that it is a fundamental act to close your eyes while performing meditation, but many forms of meditation require “open eyes” to avoid falling asleep. Most techniques want you to keep your eyes half open while others suggest you perform a full stare. Although both “eyes open” and “eyes shut” are acceptable while trying to find peace in your day.   Start by focusing your eyes on a static point while relaxing your body. Take three deep breaths and as you exhale, relax your shoulders, jaw, and face. Be aware of the world around you — sounds, smells, and temperature — to help you realize what you are thinking and feeling on the inside. Accept all of the sensory...


Tập trung vào hơi thở. Ngủ đúng giờ. Giải tỏa áp lực. Thử viết nhật ký. Thử ôm.

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When you feel your stress level rising, one way to calm yourself is to take some time to focus on breathing. By simply closing your eyes and letting your breathing fill up your mind, you will slowly start to calm down. Try to breathe slowly and deeply, letting each breath push out other thoughts. How much sleep you get can seriously affect your stress level and your attitude. If you aren't getting enough, your stress level can rise more easily, and you are more likely to develop a negative attitude. Sticking to a schedule every night will help you get enough sleep so that you waked up refreshed and happier. One way to make sure you stick to a schedule is to set an alarm for bedtime just like you set an alarm for waking up. Set it 30 minutes to an hour before you want to go to bed to remind you it's time to wind down. If you find yourself really tense at work, take a moment to stretch to help relieve it. A simple stretch can help take your mind off work, plus it can loosen muscles tightened by stress.  One simple stretch you can employ is moving from cow pose to cat pose. In a chair, lean forward with your hands on your knees. Arch your back outward. Move to cat pose by arching your back inwards.  Move on to stretching your arms straight above your head, leaning to each side as you stretch.  You can also employ a twisting move. While sitting, keep your arms bent and twist around one way and then the other. Taking the time to write every day in a journal can be a to release emotions. If you let your emotions build up over time, that can lead to a more stressful life. What's important is to let your emotion flow out on paper. Don't try to make it grammatically correct or perfect or worry about what you should be writing about. Hugs tell your body to release oxytocin. This hormone can relax you, as well as push you to be more social, which can also be good for your stress level. Try to get at least eight hugs a day. Don't just limit yourself to your friends and family--pets count, too.


Tập trung vào kỹ thuật đấm để tăng cường sức mạnh và sức bền. Tập trung vào bài tập với bóng đấm tốc độ. Mỗi buổi tập bạn nên tập đấm với bao cát nặng từ 3-5 lần, mỗi lần 3 phút. Tập đấm "nước rút" trong 30 giây để phát triển sức bền cánh tay. Bắt đầu chế độ tập tăng cường thể lực. Tấp đánh với tốc độ chậm.

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Good punches are efficient punches, transferring power to your opponent with grace and ease. While you should work on training your speed and endurance, better technique will always lead to a better boxer. While doing the following drills, focus on:  Leading with your elbow. Think of throwing your elbow at your opponent, not your wrist. Staying compact. You don't want to flail or move your body unnecessarily. Keep your non-punching hand close and your legs sturdily underneath you. Letting your arms rest and move during breaks. When you're not punching, leave your arms loose, or "breathing," so that they rock comfortably with your body. Don't try and clench and hold them rigidly-- it will only tire you out faster. . Speed bags hang from the ceiling and require you to develop a strong, consistent rhythm to your punches. You hit with a regular, circular motion, keeping your hands and the bag moving. This is one of the best ways to build your endurance, connection, and coordination with your hands. Run the speed bag for 3-5 3-minute sessions, resting 30 seconds between each interval. The heavy bag ( the enormous hanging bag for punch training) is going to become your best friend. You want to hit it for 3-5 minutes, punching like you would in a fight. However, make sure you're not just standing there trying to hit. Stay on the balls of your feet, keep moving like in a real fight, and stop occasionally to duck, dodge, and block, like you would in a real fight. In general, the more like the real thing you can make it, the better the workout will be. For a more tiring workout, give the bag a swing before beginning. This forces you to focus in on a moving target. Using a heavy bag, take 30 seconds to throw as many punches as you possibly can. Focus on speed, not power, as you throw the punches. After 30 seconds, rest for 30 seconds and then repeat 4-5 more times. You can choose to lift or simply use you body weight to build muscle. No matter what your style, mix in 2-3 days of strength training every week, cutting...


Tập trung vào một điều nào đó trước khi đi ngủ. Lắng nghe loại nhạc êm dịu. Đếm cừu. Tập trung vào nhịp hít thở.

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Before going to bed, try to focus on something less scary—happy even. This will get your mind off whatever it is that scared you and the distraction can help you get to sleep. There are lots of ways to distract yourself to sleep.  Think of a happy memory. You may have a happy childhood memory or even a more recent memory that, if you focus on it, could help you distract yourself from whatever fear you are experiencing as a result of watching a scary movie, etc. Find an object in the room where you sleep to focus on. In your mind, think about how you would describe this object to another person. What is its shape? How would you describe its contours? Does it remind you of anything? What? Where did you obtain this object? From whom? Simple chains of questions like this can get you thinking about something else entirely and soon you will forget whatever scary thing was haunting you long enough to sleep. Whatever kind of music you find soothing, play it softly as you attempt to drift off to sleep. Music can be helpful in getting to sleep either before or as you go to sleep.  If you associate silence with whatever scared you, concentrating on soothing music can help distract you enough to get to sleep comfortably. If you play a musical instrument, try to concentrate on how you might play your chosen soothing music yourself. What key is it in? What is the time signature? Again, going through these kinds of questions can distract you from your fear, and the next thing you know, you'll be waking up! . It might sound silly, but the same kinds of methods you might use to fall asleep when you aren't scared might help with falling asleep when you are. Counting sheep is simply imagining sheep in your mind's eye as you try to fall asleep, and assigning a number to each one. Mental exercises like this can help you get to sleep.  You don't have to limit yourself to sheep — imagine the entire animal kingdom if it helps! Let your imagination give detail to the animals you imagine, sheep or otherwise. Concentrate on their...


Tập trung vào mục tiêu. Mời họ đi chơi bằng một lời khen. Hãy thật cụ thể khi mời người ấy đi chơi. Lên kế hoạch chi tiết về ngày hẹn hò. Đừng lo lắng khi người ấy từ chối.

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Having a text conversation about your crush’s day or interests is a good way to show you want to know them better. Just don’t let the conversation drift into more mundane, generic topics, and don’t keep your crush waiting too long before you ask them out. The quicker you pop the question, the more likely you’ll have their full interest and get a good response. If you’re asking your crush to go on a specific date, focus the conversation on that. For example, if you want to take them to a movie, talk with them about a new release. When asking your crush on a date, include a kind comment explaining why you want to go out with them. This will make them feel good and open them up to the idea of a date. Some text ideas include:  “I really like talking with you. Would you like to grab coffee together sometime?” “I’ve been thinking recently, would you like to go see a movie with me?” “You seem really wonderful. Would you be interested in grabbing dinner?” Make sure your crush understands that you want to take them on a date, otherwise they may think you are just inviting them to go out with a group of friends. Use clear phrases like “Want to go out?” instead of vague one like “Want to hang?” If your crush says yes, follow up immediately to make the necessary plans. Look for a day and time that works for both of you, then figure out a place to meet. Have concrete plans in place before you end the text conversation. This will show your crush that you’re interested and prevent confusion down the road. Give them some space and, in a few weeks, talk with them again as just a friend. If your conversation goes well, the dating doors may still be open. In the meantime, make sure to take care of yourself by hanging out with friends, getting out of the house, and staying active.


Tập trung vào những gì bạn yêu thích ở chàng. Để ý xem việc hôn chàng sẽ dễ dàng như thế nào. Nghiên cứu dữ liệu. Trân trọng việc anh ấy làm nổi bật chiều cao của bạn. Quan sát các cặp đôi hạnh phúc khác.

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That is, if you're concerned about the height difference, you're somewhat focused on the externals. Instead, think about what you like about him as a person, such as his charm, his wit, his intelligence, or his compassion. You can't build a relationship on height alone, but you can build a relationship on personality. If you have a guy who's significantly taller than you, you really have to strain to kiss him. With a shorter guy, you're more likely to be closer in height, making kissing easier. Pay attention when you're saying goodnight to him, and appreciate the fact that you can kiss him without pulling a muscle. Height really does open some doors, so guys who are shorter have to work harder to get ahead. That turns out to be a bonus for you because studies have shown that shorter guys usually do more of the housework than taller guys. While at first being taller than your boyfriend may make you feel tall and out of place, try to look at it another way. That is, most models are on the taller side, so standing next to him makes you look more like a model, not tall and gangly. While a short guy with a tall girl isn't as common as the opposite (a short girl and tall guy), you'll find many happy couples in the world who are similar in heights to you and your guy. Once you've observed a few couples (whether ones you know, a couple in public, or even celebrities), you'll likely find that they don't care at all about the height difference. Rather, they just care about loving each other.


Tập trung vào những khoảng thời gian tươi đẹp. Hãy thẳng thắn về việc giảm bớt tiếp xúc. Lịch sự sau khi chia tay. Đừng suy nghĩ rằng người yêu cũ là tình yêu thực sự của bạn.

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You can help yourself and your ex cope by choosing to focus on the positive. Towards the end of the breakup conversation, try to focus on mutual benefit.  Emphasize all the good things your partner has done for you. Make sure she leaves the conversation feeling like the relationship was worthwhile even if it did not work out. Say something like, "You really made me feel good about myself and pushed me to be a kinder, more empathetic person. I will always be grateful for that."  Encourage gratitude. While acknowledge it may take some time, encourage your partner to cherish the good times you had together. Relationships are primarily social exchanges and people have a natural tendency to search for their benefits. Your partner will appreciate you helping him or her seek positives even as the relationship ends. As previously stated, it can be helpful to leave the door open for friendship. However, you do not want to give mixed messages. Be honest about what kind of contact you want to have with your ex. If you need some space before you can work on establishing a friendship, for example, say so. Do not try to force friendly meetings prematurely, as this can confuse you and your ex. You will need time and space before you're able to see one another without romantic attachments and associations. You will likely run into your ex at some point in the future. Be cordial and friendly during any encounters you might have. Remain emotionally prepared. Keep in mind as you go to work, school, and run errands you may run into your ex. This can help you stay calm and collected during the encounter. When in love, many people convince themselves the person they're with is their one true love. However, you need to let those feelings go after a breakup. In reality, there are many people with whom you would be potentially compatible. You will likely find someone else in the future, despite what you may be feeling in the present moment. Allow yourself to accept the fact the relationship ended for a reason and you will find...


Tập trung vào những lời khen ngợi mà bạn nhận được. Không ngừng tìm những điểm mà bạn yêu thích ở bản thân. Cải tổ mối liên hệ giữa bạn và chiếc gương.

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Rather than look out for criticisms, enjoy the compliments you get. Pay attention to the content of other peoples' compliments and remember them. Write them down so that you can remind yourself of them later, especially during darker moments. Instead of dismissing other peoples' compliments or convincing yourself that they're just being polite, take them at their word and trust that they are not just humoring you. Consider that others are giving you their honest assessments. Accept their positive words graciously. Every time you notice yourself thinking negatively about your body or an aspect of it, remind yourself of something about your body that you like. Make a list of at least ten positive things about yourself, omitting anything appearance-related. Add to the list frequently. This will help you begin to understand and appreciate all the wonderful aspects of yourself. You'll realize that your body is just one part of your total package. If you spend too much time in front of the mirror, make a rule that you can't say or think anything negative about yourself when you look in it. Instead, use your mirror to identify the positive things you see. If you're still struggling with the mirror, take it away for a while. Studies have shown that you may be more likely to focus on your career or relationship, rather than your looks. Verbalize positive affirmations in front of the mirror: Say to yourself “You're beautiful!”, “You're amazing,” etc. when standing in front of the mirror. This may feel forced, and you may not initially believe what you're telling yourself, but experts tell us that this process—what they call cognitive behavior therapy—really does work over time.


Tập trung vào những mục tiêu tích cực. Đặt ra những mục tiêu nhỏ. Theo dõi tiến độ. Nghỉ ngơi. Làm những gì bạn thích. Tự thưởng. Đừng lo lắng khi mắc sai lầm.

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It's simple to know what we don't want. It's simple to know what we're afraid of. Often it's harder to pinpoint what exactly would make us happy and what exactly we're striving for. However, to get anything done, we have to start thinking with positive goals, not negative fears. Instead of "I don't want to be poor," a better goal is "I'd like to save X amount of money each month." See how the latter is much, much more doable? And less scary! Positive here doesn't mean radiating beams of sunshine. It means something you can do, something in the affirmative. A goal of "not being fat" is demotivating in itself. "Losing ten pounds through diet and exercise" is something that doesn't leave you frowning at the mere thought of it. Having lofty goals is tough. You take one look at a book that's seven volumes long and you don't want to read it. Instead, break it up. The rest of the volumes are still there, they're just waiting in the wings for when you're ready to bring them on. Instead of "I want to lose 50 pounds" think of something like "I want to lose 2 pounds this week," or "I want to work out 4 or 5 days a week." These will warrant similar results but are easier on the mind. Since the dawn of time, humans have searched for purpose and direction. And this doesn't just have to do with existentialism -- we seek purpose in our jobs, relationships, and even hobbies. If something is unfulfilling, we don't do it. So whether you're losing weight, working overtime, or studying for college, track what you're doing! This will give you drive and show you the positive outcomes of your behavior. It will give you purpose. Make sure to track your behaviors and their results. Not only do you need the results to look at and go, "Gee! I am awesome! Look at what I did!" you'll need the results to see what does and does not work for you. If you try three different methods of studying, three different workouts, etc., which one gave you the best results for your effort? You can then streamline and strategize from there. We are not...


Tập trung vào những điều bạn có. Viết nhật ký biết ơn. Tử tế với bản thân. Hiểu rõ rằng bạn là người nắm quyền kiểm soát cuộc sống của chính mình.

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Once you realize that comparing yourself to others doesn’t work in your favor, you’ll look for additional measures of your success.  If you start to feel and express gratitude for the gifts that you do have, you will shift your focus from others to yourself. Spend more of your time focusing on the positive and good in your life. You may find that you start noticing more of it when you're not busy comparing yourself to others. A gratitude journal is a way to remind yourself of what you have. This will help you look at things that you may have taken for granted. Then, you can give appreciation to them. Think about several of your best memories. They can be things you did, places you went, friends, you spent time with, whatever makes you most happy. Focus on being grateful for those things.  By keeping a gratitude journal you can increase your chances of success.  However, just going through the motions without motivation will work against you. You need to force yourself to look at things you may have taken for granted and give appreciation to them.  Make the decision to acknowledge the depth of your gratitude and enhance your life. Write in depth. Instead of just making a laundry list of things, give a thorough explanation of a few things that make you feel grateful. Write about surprises or unexpected events. This will give you a chance to savor the good feelings that you experienced. You don’t need to write every day. In fact, writing a couple of times a week might be more beneficial than writing every day. By being kinder and less harsh with yourself, you will encourage yourself to go the extra mile and to try harder. It is tough to resist comparing yourself to others. But you are ultimately in control of your life. You make choices to lead your life in a particular way. You make decisions that are best for you, not for anybody else. It doesn’t matter what other people do or have. You are the one that matters in the course of your life.