Начинайте каждый абзац с тематического предложения. Приводите собранные факты и цитаты со ссылками на источники. Предоставьте собственный анализ фактов. Используйте переходные предложения между основными абзацами.

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The topic sentence states the main point of the paragraph and relates directly back to your thesis. When you write your other sentences, they need to support your topic sentence. Use your outline to help write your topic sentence for your body paragraphs. Think of your topic sentences as mini-theses so your paragraphs only argue a specific point. Use your research to summarize or include direct quotes from your sources to give your essay validity. When you include information that isn’t common knowledge, cite your sources in-text based on the format required for your paper. Many high school essays are written in MLA or APA style. Ask your teacher what format they want you to follow if it’s not specified. Give relevance to the quotes of information you provide in your essay so your reader understands the point you are trying make.  Don’t assume your reader will make the connection between your info and the thesis of your paper. Analysis also gives you a chance to include your own thoughts and interpretation of the facts you provide. Unless you’re writing a personal essay, avoid the use of “I” statements since this could make your essay look less professional. To ensure that your readers can smoothly move between your body paragraphs, use words or phrases to relate the paragraphs to one another. This will make it so your essay doesn’t seem disjointed and will keep your points succinct.  For example, if your body paragraphs discuss similar points in a different way, you can use phrases like “in the same way,” “similarly,” and “just as” to start other body paragraphs. If you are posing different points, try phrases like “in spite of,” “in contrast,” or “however” to transition.


Начинайте купать кошку с детства. Подстригите кошке когти перед тем, как купать ее. Положите противоскользящий коврик на дно ванны. Начните приучать кошку к купанию. Намочите лапы котенка. Воспользуйтесь кусочком мягкой махровой ткани, чтобы помыть кошку. Начните поливать котенка (кошку) водой. Помойте кошку с шампунем.

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The earlier in her life that she gets use to having a bath, the better.  If you give your cat a bath when she’s just a kitten, she’s more likely to tolerate it when she’s grown up.  It can be useful to give your kitten a bath so she gets use to it, even if she doesn’t need one. If training your cat as a kitten isn’t possible, you can try training her as an adult cat.  If you do this when she’s an adult, be patient.  Each training step may take longer for her to successfully complete. If your cat or kitten hates getting her nails clipped, you might want to do this a day or two in advance, instead of the same day as the bath.  Clipping your cat’s nails beforehand will help limit the number of fabric items (e.g. towels, shower curtains, bath mats, etc.) her nails can get caught on if she struggles.  Clipping her nails will also help reduce the number of scratches you end up with. Your cat or kitten will most likely want to stand up while she’s in the bath and you don’t want her to slip.  Put some sort of non-slip bath mat on the bottom of the tub or sink where you’re giving her a bath. You could also put a towel in the tub or sink.  The towel will obviously be soaked, but it will provide a soft place for your cat to stand. Start by gathering all the necessary bath supplies and taking your kitten into the bathroom with everything.  Run the water and let her explore the sounds and the tub. Talk to her softly and gently throughout this whole process, and give her treats as a reward for good behaviour.  For this step, she doesn’t need to get wet. Allow your kitten (or cat) to play in the bathroom (or wherever you might bathe her) whenever she wants.  Ideally she should not have any fear of the room so she won’t associate it with something scary. This time take your kitten into the bathroom with all her bath supplies and run the water.  Allow the tub to fill up an inch or two and then stop the water.  Gently place your kitten into the water so her feet get wet.  While she’s in the water, praise her and pet her...


Начинайте любую формулу со знака равно (=). Используйте координатные ссылки на ячейки, которые содержат значения, используемые в формуле. Используйте арифметические операторы для базовых операций. Используйте операторы сравнения, чтобы сравнить значения в ячейках. Используйте амперсанд (&), чтобы соединить текстовые строки. Используйте ссылочные операторы при работе с областью ячеек. Используйте скобки, чтобы указать аргументы функций и переопределить порядок вычисления операторов.

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The equal sign tells Excel that the string of characters you're entering into a cell is a mathematical formula. If you forget the equal sign, Excel will treat the entry as a character string. While you can include numeric constants in your formulas, in most cases you'll use values entered in other cells (or the results of other formulas displayed in those cells) in your formulas. You refer to those cells with a coordinate reference of the row and column the cell is in. There are several formats:  The most common coordinate reference is to use the letter or letters representing the column followed by the number of the row the cell is in: A1 refers to the cell in Column A, Row 1. If you add rows above the referenced cell or columns above the referenced cell, the cell's reference will change to reflect its new position; adding a row above Cell A1 and a column to its left will change its reference to B2 in any formula the cell is referenced in. A variation of this reference is to make row or column references absolute by preceding them with a dollar sign ($). While the reference name for Cell A1 will change if a row is added above or a column is added in front of it, Cell $A$1 will always refer to the cell in the upper left corner of the spreadsheet; thus, in a formula, Cell $A$1, could have a different, or even invalid, value in the formula if rows or columns are inserted in the spreadsheet. (You can make only the row or column cell reference absolute, if you wish.) Another way to reference cells is numerically, in the format RxCy, where "R" indicates "row," "C" indicates "column," and "x" and "y" are the row and column numbers. Cell R5C4 in this format would be the same as Cell $D$5 in absolute column, row reference format. Putting either number after the "R" or the "C" makes that reference relative to the upper left corner of the spreadsheet page. If you use only an equal sign and a single cell reference in your formula, you copy the value from the other cell into your new cell. Entering the formula "=A2" in...


Начинайте медленно в течение первой недели. Добавьте 1.5 км в течение второй недели. Катайтесь исключительно на велосипеде или плавайте во время 3-й недели. Начните снова бегать на 4-й неделе. Поменяйте распорядок на 5-й неделе. Выжмите из себя все на 6-й неделе.

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You'll slowly ramp up your running distance and speed while cross-training to prevent injury. Follow this progression:   Monday: 1 to 2 mile (1.6 to 3.2 km) jog  Tuesday: Bike or go swimming  Wednesday: 1 to 2 mile (1.6 to 3.2 km) jog  Thursday: Go biking or swimming  Friday: 1 to 2 mile (1.6 to 3.2 km) jog On Monday, Wednesday and Friday, jog 2 to 3 miles (3.2 to 4.8 km). Continue biking or swimming on Tuesday and Thursday. Skipping running may seem strange, but beginners are very vulnerable to injury. You'll pick up again in Week 4. Aim for a 12-minute mile. Run 3 miles (4.8 km) on Monday, Wednesday and Friday. Bike or swim on Tuesday and Thursday. Continue to increase your speed. Follow this routine:   Monday: Run 2 miles (3.2 km)  Tuesday: Run 3 miles (4.8 km)  Wednesday: Off--no exercise  Thursday: Run 4 miles (6.4 km)  Friday: Run 2 miles (3.2 km) You should be trying to run a 10-minute mile. Here's your pattern for the week:   Monday: Run 2 to 3 miles (3.2 to 4.8 km)  Tuesday: Run 3 to 4 miles (4.8 to 6.4 km)  Wednesday: Off--no exercise  Thursday: Run 4 to 5 miles (6.4 to 8.0 km)  Friday: Run 2 to 3 miles (3.2 to 4.8 km)


Начинайте на сухих или немного влажных волосах.

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To create spikes with wax, apply it to dry hair for a softer looking spiky style. Use it on damp hair to create a bolder, more defined spiky look.


Начинайте не спеша. Начните чаще проводить время наедине. Ходите на свидания. Не торопитесь с физическим контактом. Спланируйте романтический жест. Наслаждайтесь своей новообретенной любовью.

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Don’t jump into being in a relationship right away; this typically is unsuccessful in creating a long lasting and meaningful partnership.  Instead, take your time to get to know your friend in this new and different way. Things will be and feel different now that your relationship has become beyond friendly.  Enjoy this but be patient as well.  Don’t rush or hurry love. If the two of you typically see each other in groups or with mutual friends, start setting aside time to be alone together more.  Relationships can often deepen and develop when fostered apart from others. Don’t abandon your friends for your newfound relationship, however.  Still spend time with them, just take time to also spend alone with your new sweetheart. The more things progress, the time will come for the two of you to go on a proper date.  Set aside some time to go out to dinner with one another or to a movie.  Dates really set a tone of romance in a relationship and will further move you two away from friendship and into love. There are also other options for dates like a picnic in the park or going horseback riding. Though this newfound love may be very exciting and fun, keep it cool for a while when it comes to showing physical affection.  Even though your dynamic has already changed, it will change even further when you decide to move your relationship forward physically. Be careful and wait for the right time. To further solidify your newfound love for this person, do something romantic for them.  Love is grown out of mutual adoration and care for two people and it is often fed when you do nice or sweet things for them.  Take some time to think up something cute that you can do for them.  Send flowers or write a love letter. Buy them a small, but thoughtful gift. If they are your friend, you likely already loved them before your relationship changed.  However, the space you are now entering into is new and exciting and significantly different from your platonic friendship.  Enjoy this new love and go forth and be happy!


Начинайте неспешно и постепенно наращивайте темп. Делайте кардиоупражнения перед телевизором. Запишитесь в спортивную секцию. Попробуйте индивидуальные виды спорта. Найдите активную работу.

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Try to take a ten minute walk every day after school. Add a minute every day until you’re walking for an hour every day. If you don’t have a safe place to take a walk, try climbing stairs instead.  Walk up and down the stairs five times on the first day, and then add one more flight of stairs every day until you can go up and down twenty times without stopping. Doctors recommend that teens exercise at least one hour every day.  If you aren’t used to exercising, start with 15 minutes, then work your way up to 30 minutes, 45 minutes, etc. If you can’t stand to miss your favorite show, do jumping jacks during the commercials. Or make a game for yourself where you have to do five burpees every time a character does x, y, or z. oin a sport. Even if track or cross country running isn’t your thing, there are lots of ways to get in cardio exercise as a teenager.  Check out your school or rec league’s basketball, swimming, soccer, lacrosse, or hockey teams.  Rec leagues often practice less frequently than school teams, so this may be a good way for you to fit in some exercise if you can’t commit all of the required time to a school sport. If you struggle with endurance, try a sport where you tend to run in short bursts, such as tennis, softball, or baseball. If you’re not into team sports, you can skateboard, rollerblade, ride a bike, swim laps, or shoot hoops in your driveway. Anything that gets you moving and elevates your heart rate will help you get in shape. Another alternative is a non-team-based sport, such as martial arts, yoga, or gymnastics. You'll be training with other people in a non-competitive environment. If you can have an afterschool or summer job, look for one that lets you move around. Camp counselors and daycare workers chase kids and play games with them all day long.  Waiting tables at a busy restaurant can keep you on the move. Some moving companies will hire teens part time in their busy season, or you could stock groceries at your local supermarket.  Think about starting your own lawn care...


Начинайте обучение, когда ребенок будет готов физически и эмоционально. Используйте велосипед такой высоты, чтобы ноги ребенка доставали до земли. Снимите педали с велосипеда. Снимите или редко используйте боковые учебные колеса. Выберите ровную и открытую асфальтированную учебную площадку. Используйте шлем и другое защитное снаряжение подходящего размера.

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Some kids have the balance and physical skills to ride a bike by age 4, and most do by age 6. But each child is different, so wait until your kid seems physically agile enough to handle balancing on a bike. Some kids may take a bit longer to be emotionally ready to teeter along on a bike, and that’s okay as well. Don’t rush or force them; encourage them instead, and start training when the time is right. For most kids around age 5, a bike with 14 to 16 in (36 to 41 cm) wheels is ideal. When they straddle the seat, their feet should be flat on the ground with their legs straight. Training on a bike that’s too big or too small will only delay the process. This may sound a bit strange at first, but taking off the pedals lets kids focus first on balancing on the bike during forward movement. They’ll just push off and stop by using their feet on the ground.  You’ll typically just need a wrench to take the pedals off, but follow the instructions that come with your bike. You can also buy “coasting” or “balance” bikes that come without pedals, but this is typically an unnecessary expense. When you add training wheels, kids learn the components that tend to be easier for them first — pedaling, steering, and braking. But this leaves the hard part — balancing — for them to learn all of a sudden right at the end.  If you work on balancing first, the other elements will seem like a piece of cake later on. If you really prefer to use training wheels, however, try not to use them for more than a week or two. Otherwise, the child will learn riding habits that they’ll have to unlearn to ride without training wheels. Sidewalks and streets offer too many distractions and potential dangers to make ideal training grounds. Instead, look for an empty parking lot on flat ground. A level grass field may seem tempting because it will cushion falls, but grass is usually too difficult for smaller kids to get moving in — either by foot or pedal power. The ground is also much bumpier than a typical parking lot. Choose a helmet that is...


Начинайте понемногу общаться с крысой через клетку. Приучите крысу брать лакомство из рук. Давайте крысе один кусочек лакомства каждый раз, когда открываете ее клетку. Позволяйте крысе обнюхивать ваши руки. Начните поглаживать питомца. Издавайте негативный звуковой сигнал при плохом поведении крысы. Если у вас очень нервный питомец, попробуйте обучать его с помощью кликера.

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Brief encounters are better than long ones when you start interacting with your rat. Try to be happy, calm, and speak to the rat through the cage in a soft voice before even touching it. You can give the rat a treat through the cage, but don't expect it to take the treat out of your fingers. Simply make sure the rat can see you drop the treat into the cage. A semi-socialized rat will usually not take a treat from your hand right away, but offer it a piece of fruit or vegetable once a day. Put the treats in the cage for several days so your rat can become addicted to them. When the rat starts eating them readily, stop putting the treats in its cage and start only offering them by hand. From then on, they can only have a treat if they will take it from your hand. This is a big step in the bonding process. Open their cage door, announce that you are there, and make sure the rat is aware of you so that you don't startle it. Shake the treat container so that it associates that noise with getting a treat, and then give your rat the treat. Doing this will teach your rat to look forward to your visits, because it means getting treats! Teaching it to take a treat by hand will create a bond between you and the rat. Frequently offer up your empty hand for it to sniff and explore. This will help the rat get used to your smell and will help the animal to not assume you have a treat every time you put your hand in the cage. If your rat begins to assume this, it might start biting at your hand assuming it's food. This will help your rat move to a stage in the taming process when it is skittish yet exploring you freely and willing to eat out of your hand. At first, your rat probably won't like being petted. This is natural, as they are not used to it. You will need to gently force this physical affection on your rat in short, frequent intervals. With repeated short episodes of petting that are accompanied by treats, the rat will figure out that this can be a safe and wonderful experience.  The first time you pet your rat,...


Начинайте придерживаться распорядка для подготовки ко сну примерно за 30–60 минут до того, как идти в кровать. Примите теплую ванну. Наденьте пижаму. Позаботьтесь о других личных потребностях. Включите расслабляющую музыку. Приглушите свет. Заберитесь в кровать. Тихо поболтайте с кем-нибудь или почитайте рассказ.

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


Начинайте приучать кошку купаться с детского возраста. Перед купанием не забудьте тщательно вычесать шерсть питомца. Заранее подготовьте зону для купания, чтобы оно прошло быстро и безболезненно. Постелите на дно ванны или раковины полотенце. Позовите кого-нибудь, кто поможет вам удерживать питомца во время купания.

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Introduce your cat to the water when they are still a kitten so they can get accustomed to bathing.  You should also let your cat get used to being in the sink or the tub a few weeks before you bathe them. Put them in the sink or tub with their favorite toys. Add some treats or catnip and let them sit in the space for five to ten minutes. This will help them associate the location with positive things and not be so spooked by the idea of a bath. Once your cat gets used to sitting in the sink or tub, fill it with an inch of water and put some toys in the water. Play with your cat around the sink or tub and encourage them to sit on the edge and play with the toys in the water. Do a thorough brush of your cat's coat to remove dust, debris and loosen tangles, especially if you have a longhaired cat. A dry tangle is much easier to comb out than a wet tangle and will prevent your cat from getting irritated during the bath. Brushing your cat's coat will also remove any matted fur, which can trap soapy residue on your cat's skin and cause itchy, flaky patches.  You should also cut your cat's nails before bathing so you won't get scratched and your cat won't get their nails caught on your clothing or a towel during the bath. You can also put cotton in your cat's ears to prevent any water from seeping in, and apply eye ointment in each eye so these areas are not irritated by the soap. If your cat won't let you come near their ears with cotton, skip the cotton in the ears and be sure to dry their ears well with a cotton ball after the bath. The best way to get your cat to tolerate the bath is to bathe them quickly and efficiently. Gather the necessary supplies for your cat's bath ahead of time at the sink or tub. You will need:  A pair of rubber gloves Cat shampoo: Do not use human shampoo as human skin is a different pH to cat skin and it will dry the cat's coat out. If in doubt which cat shampoo to use, oatmeal is always a good choice as it is mildly moisturizing. A large pitcher with a spray nozzle that has a gentle...


Начинайте рыбачить весной. Начинать рыбачить надо с раннего утра. Ищите особые места, где может обитать сом. Выберите место, с которого вы будете ловить.

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Catfish are less active when the water is cold, so the best time to start fishing is when water levels rise and the water warms to about fifty degrees in the spring. You can continue fishing until it gets cold again.  Experiment to find the best time of year to go catfishing in your region. In some places the season may start earlier, and in other places the water doesn't warm up until early summer. Blue catfish, which live in the Southern United States, are active all winter long, so you don't have to pause during the colder months if you're fishing in that region. Catfish are more active very early in the morning, so plan to start your fishing expedition before sunrise, or even earlier. They tend to feed during these hours.  Fishing at night can also yield a large catch. If you like to stay up all night on the water, try fishing starting around one or two in the morning. You might find some catfish later in the day if it's overcast or raining, but if there's full sun, the fish are likely to be less active. Catfish like to dwell in places where a current meets a still area, so they can rest without fighting the current. "Covered" areas can be found where the current hits a large log or rock, usually near the bank of a river. Other resting places might be found near dams or other man-made structures in the water.  In smaller rivers and streams, look for eddies created by rocks and fallen logs toward the middle of the water. If you're fishing in a pond or reservoir, look for areas near feeder creeks, very deep spots, and fallen logs and boulders. Once you've chosen the spot where you want to start fishing, drop your anchor, set up your equipment, cast your line and wait for a bite.


Начинайте с пивных дрожжей высокого качества. Работайте на чистом месте. Почистите и продезинфицируйте поверхность. Покупка оборудования. Простерилизуйте подходящие емкости. Пусть контейнеры остынут, затем обдайте их жаром. Используйте мягкую или дистиллированую воду. Вскипятите 1 стакан (240мл) моды и 1/4 стакана сушеного солодового экстракта.  Выключите огонь и смешайте с 1/2 чайной ложкой (2.5мл) порошка агара, пока он не растворится. Снова доведите до кипения. Уберите с огня. Наполните каждый контейнер маленьким слоем смеси. Накройте контейнеры и ждите. Стерилизуйте инокуляционную петлю. Нарисуйте слегка контур дрожжевым осадком. Осторожно добавьте дрожжи к поверхности закваски. Повторите стерилизацию перед добавлением дрожжей для каждого контейнера. Проверяйте дрожжи в ближайшие несколько дней. Поместите выжившие закваски в холодильник.

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While you can begin a yeast culture using store-bought liquid brewer's yeast, the process of growing it is usually too difficult and time consuming if you are only starting with a commonly available strain. Typically, home brewers grow yeast cultures starting with yeast sediment from a particularly successful homebrew, a favorite brewpub, or another rare or expensive strain they wish to grow for repeated use.  Growing your own yeast cultures long-term can take a lot of time and effort. It is not required to brew beer at home, only to maintain certain favored yeast strains. Note that the yeast sediment in a beer bottle may not be the same as the yeast used in primary (initial) fermentation, so your results may not be what you expect. Airborne contaminants can ruin the yeast cultures, as can bacteria. Avoid damp areas or places where food is prepared, such as kitchens and basements. Close windows to your yeast growing room, especially in warm weather. Always wash your hands with antibacterial soap before handling the yeast cultures. Wash a workbench or table as thoroughly as possible. Kill most remaining micro-organisms with a sanitizing product such as rubbing alcohol. Allow to dry. The easiest way to acquire the necessary equipment may be purchasing a brewer's kit, which may or may not come with starter yeast and instructions. If you are acquiring the equipment piece by piece, or checking whether the kit contains everything, see the Things You'll Need section for a full list. Try pharmacies, or look for laboratory equipment suppliers in the yellow pages or online.  Ordering laboratory supplies in the United States may be delayed or involve questioning by government agencies.  Agar powder is available at many Asian grocery stores. If you cannot find any, use unflavored gelatin powder, but be aware that gelatin-base cultures needs to be kept in cooler locations to avoid melting. Steam heat-safe, glass containers and their lids in a pressure cooker for at least 10 minutes to kill sources of contamination. Petri...


Начинайте с существующего круга знакомств. Определите желаемые знакомства.  Подготовьте краткий рассказ о себе  Учитесь вести непринужденные беседы Не бойтесь углубиться в тему. Дважды обдумывайте свои слова. Рассматривайте поиск знакомств с точки зрения «Чем я могу быть полезен человеку? Оцените круг знакомств человека. В случае успеха попросите визитную карточку и скажите, что вы с радостью продолжите беседу. Не теряйтесь.

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Getting in touch with old friends, distant relatives, and people you went to school with can be a good stepping stone because you're reaching out, but you're not approaching complete strangers. Work on networking first on this group of people before moving on to people with whom you have a more tenuous connection. As a professional, or an aspiring professional, your time is important. Be discerning and selective — you owe it to yourself. Simply approach someone confidently, stick out your hand, and introduce yourself. It's not easy to do, but it's straightforward, and the more you do it, the easier it becomes.  Be confident to inspire confidence in you. Many people who regularly schmooze aren't the most naturally confident people in the world. They've learned to project confidence. This projection soon becomes reality. The "fake it till you make it" strategy really does work. Some people call this the "hostess mentality." You put others first and try to make them feel comfortable. This uncommon effort makes you feel powerful and, ultimately, puts you at ease. . An elevator pitch is a personal blurb that sums up the "professional you" and can be delivered quickly — for example, in the time it would take two people to share an elevator ride. Not exactly a speech that you memorize, an elevator pitch is a couple of refrains that you remember that you can build around, given the situation. Here's an example: "I just graduated from XYZ University with a degree in marine biology. In school, I studied the interaction of tidal patterns on puffin populations. Currently, I'm leading a conservation effort designed to save the puffin population in Eastern Egg Rock, Maine." . Having a great conversation often starts with a little bit of back-and-forth. It's an opportunity for you to get a feel for the other person, and for them to get a feel for you. Some people describe it this way: Conversation is a ladder, and small talk is the first rung that you step on. Don't worry if it feels unnatural at first. Smile, remember to...


Начинайте утро со сбалансированного завтрака. Начните день с физических упражнений. Избегайте сладких и кофеиносодержащих продуктов. Правильно питайтесь в течение дня.

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Avoid sugary cereals and snacks at breakfast, as these will just cause a sugar crash in a couple hours, and this is a sure way to fall asleep in class. Instead, choose a breakfast that has protein, carbohydrates, and calcium. This could include:  Fruit and toast with peanut butter Fruit and leafy green smoothies with dairy, soy, or almond milk Oatmeal with dried fruit and nuts Homemade breakfast burritos with beans, avocado, and greens Healthy homemade muffins Exercise gets your circulation pumping, increases the oxygen supply to your cells, releases good hormones, and promotes better sleep. Starting your day with a workout not only helps you get a better rest, but it will also energize you and prepare you for the day ahead. Good morning exercises include 30 minutes of:  Running and jogging Swimming Aerobics such as jumping jacks, skipping, or running in place Biking or using the stationary bike Sugar and caffeine both cause crashes, and when this happens at school, there's a good chance you'll fall asleep in class. Sugary foods include candy, sodas, chocolate bars, and even juices.  Caffeine in the form of black tea or coffee can be consumed in moderation as part of a healthy diet, but be sure to spread your consumption out over the day so you don’t crash.  Avoid energy drinks, which contain high amounts of sugar and caffeine, and can cause a big crash. Keep healthy snacks with you in case you get hungry throughout the day, and eat balanced meals at lunch and dinner as well. This will give you the fuel you need to stay awake throughout the day and in class. Make sure your meals contain:  Vitamins and minerals (fruits and vegetables) Calcium (dark leafy greens) Lean proteins (legumes, nuts, beans, or chicken) Good carbohydrates (whole-grain breads and pastas, or potatoes) Healthy fats (seeds, avocados, and nuts) Good snacks include plain crackers, crackers and cheese, vegetables and hummus, fruit, yogurt, and nuts, seeds, and dried fruit.


Начинка с черным рисом.

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Adding black rice is an easy and delicious way to make stuffing. Cook the rice fully and then combine it with bread crumbs, herbs and spices, celery like you would when making normal stuffing. Place the stuffing in your turkey or chicken and then bake it as you would when making normal stuffing. Your guests at Thanksgiving will be begging for more.


Начнем с линейки английского типа. На линейке английского типа есть 12 дюймовых делений. Отметки «1/2 дюйма». Отметки «1/4 дюйма». Отметки «1/8 дюйма». Отметки «1/16 дюйма».

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You will know it is an inch ruler because it will have 12 lines that denote inches on the ruler. 12 inches equals 1 foot (0.305 m). Each foot is broken down into inches. Each inch is broken down into 15 smaller marks, equaling 16 marks in total for each inch on the ruler.  The longer the line on the surface of the ruler, the bigger the measurement is. Ranging from 1 inch to 1/16 of an inch, the lines decrease in size as the unit of measurement does. Make sure you read the ruler from left to right. If you are measuring something, align it with the left side of the zero mark on the ruler. The left side of the line where the object ends will be its measurement in inches. A ruler is made up of 12 inch marks. These are typically the numbered marks on the ruler and are denoted by the longest lines on the ruler. For example, if you need to measure a nail, place one end directly on the left side of the ruler. If it ends directly above the long line next to the large number 5, then the nail is 5 inches long. Some rulers will also denote 1/2 inches with numbers, so make sure you are using the largest numbers with the longest lines as your inch markers. The 1/2 inch marks will be the second longest lines on the ruler, half as long as the inch marks. Each 1/2 inch mark will come midway between each inch number because it is half of an inch. This means that marks directly between the 0 and 1 inch, 1 and 2 inches, 2 and 3 inches, and so on across the ruler, are the 1/2 inch marks. In total, there are 24 of these marks on a 12 inch ruler. For example, place the ruler against a pencil with the eraser at the far left of the ruler. Mark where the tip of the pencil lead ends on the ruler. If the pencil point ends at the shorter line halfway between the 4 and 5 inches marks, then your pencil is 4 and 1/2 inches long. halfway in between each 1/2 inch line, there will be a smaller line that denotes a 1/4 of an inch. In the first inch, these marks will mark 1/4, 1/2, 3/4, and 1 inch. Although the 1/2 inch and 1 inch marks have...


Начните  с римской цифры I. Вступление: Основной текст: Заключение:

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Each section’s heading should start with a capitalized Roman numeral (I., II., III., etc.) and contain the topic of that paragraph. Label subheadings with capitalized letters (A, B, C, etc.). Secondary subheadings begin with lowercase numerals (i., ii., iii., etc.) and tertiary subheadings begin with lowercase letters (a., b., c., etc.). The Introductory Paragraph should start general and end specific.  The very first sentence can be anything from a question or an observation, as long as it gets the reader’s attention. The following sentences must then narrow the topic down to a very specific point: the thesis. As you narrow the topic down, you must of course mention the primary text which your paper is concerned with. If necessary, you may also mention a secondary source that you feel is important to your central argument. Body paragraphs contain the substance of your argument.  In a standard 5 paragraph essay, you will have 3 body paragraphs to develop your argument. Each body paragraph must explore a distinct idea that supports your thesis and include evidence from the text and or secondary sources. For a fully developed argumentative essay, you may include counter-arguments to your thesis and subsequent refutations. A proper conclusion should provide a sense of closure while also leaving the topic open to further exploration. Do not simply restate the thesis. Your conclusion should return to the thesis with a deeper understanding as a result of the arguments and evidence of the body paragraphs.


Начните активно собирать новые слова, пригодные для использования. Изучайте корни слов. Используйте длинные слова. Употребляйте слова правильно.

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Look for obscure word lists, sign up for word-a-day emails and never hesitate to look up a definition if you encounter an unfamiliar word. After a while, you may discover that you’ve come down with a nasty case of logolepsy (a love of words). If you look, you will find words that are easy to love. Take "Hippopotomonstrosesquipedalian" as an example. This word, which means "a word coined so as to be long" is actually longer than its definition (unless, of course, you are being verbose in describing the word). By learning the roots of words, you can discern meanings of unfamiliar words more easily, helping you to build an infinite vocabulary. You will be able to create neologisms, or new words based on existing definitions.  If you know a substantial number of suffixes and prefixes, you can make up your own behemoth words. The Shakespearean gem "Honorificabilitudinitatibus" started with the simple root word of Honor. Apply unconventional conjugations and parasynthesis (use odd tenses and variations). Sometimes a common word can be verbose if an unusual tense is applied. The word “datum” sounds particularly erudite when compared to the singular “data.” Never use one syllable where three will do. In other words, eschew monosyllabic iterations when feasible.  If your lexicon is archaic enough, you can add additional words by using synonymous adjectives. For example, you could describe a redundant speaker as being "Tautologically loquacious,” which has a bit more juice than calling them "Redundantly repetitive,” though it means, more or less, the same thing. Take the word 'hyperpolysyllabic' as your example. It means essentially the same thing if you leave the 'hyper' off, but why waste a perfectly good 17 letter word? The goal of verbosity is to appear intelligent, not ridiculous. Using an obscure word incorrectly can be deleterious to the illusion of perspicacity. Be sure to check the usage of a new word in several sources before applying it in the real world. All the astute logorrhea in the world won't help you...


Начните вести дневник питания. Подсчитывайте количество сахара. Разграничивайте добавленный сахар и природные сахара.

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Whenever you're tracking any component of your diet, it's smart to start a food journal.  This ongoing tally can help you get a good look into what you're eating.  Use either a hard copy journal or set up a online food journal or use a smart phone app.  Sometimes online or app versions of the journal make calculating your total sugar intake easy as they do a lot of the math for you. Record everything you eat and drink each day.  All meals, snacks, beverages and even a few bites while you're cooking.  Recording everything that goes into your mouth will make your end total more accurate. Try to measure or weigh your foods (especially those that are not divided into appropriate portion sizes) for the most accurate count. Keep your journal with you so you don't forget to record items that you ate while you were out. As you go through your day tally up the total sugar found in each of your meals, snacks and beverages.  Counting your total sugar intake at the end of the day doesn't allow for you to make any adjustments to your diet.  For example, if you want to lower your sugar intake, you may skip an afternoon snack if you notice your daily total is higher than where you'd like it to be. Use an online food database or app to help you figure out how much sugar is in your food if you don't have a food label for the item. Try to track your total sugar intake for an entire week - including weekends.  This will give you a great perspective of your typical diet.  You may even want to take an average of your sugar intake as each day is a little different. While you're tracking your total sugar intake, it may also be useful to track how much of that sugar is added and how much is natural.  Refer to the ingredient label to see what types of sugar may be added to your foods.  It can be listed as:  sugar, cane sugar, rice syrup, corn syrup, cane juice, honey, agave syrup, high fructose corn syrup or corn syrup solids. Natural sugar, although still sugar, usually comes with additional benefits.  For example, there is sugar in...


Начните вести дневник сразу же, как только узнаете о беременности, чтобы он получился максимально полным. Пишите в дневнике тогда, когда посчитаете нужным. Не жалейте времени, чтобы описать детали. Чтобы легче справляться с эмоциями и чувствами, напишите о них! Фиксируйте в дневнике те изменения, которые происходят с вашим телом. Обратите внимание на изменения в образе жизни. Начните писать письма своему будущему ребенку. Осветите в своем дневнике и другие точки зрения.

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Write down information that is important to you, such as when and how you found out, how you and your partner felt, and the reactions of your loved ones. You might find that journaling at a specific time will allow you to stick to a schedule and consistently add to your journal. Allow yourself to journal as much or as little as you like during your pregnancy. This journal shouldn't feel like a chore, but a representation of a special time in your life. Writing for more than 15 minutes will let you take note of things that you wouldn't think about if you wrote quickly. Write about everything you can think of, from how you feel, to what has been happening lately in your life, to any changes you noticed within yourself. During pregnancy, you may experience dramatic mood swings. You may become more sensitive and possibly more nervous than usual. It's quite common to experience some fear when you become pregnant. Write about the feelings you're having, including your fears, hopes, and dreams for your child. Everyone knows that a woman's body changes during pregnancy, but each body and pregnancy are unique. You might enjoy some of these changes, or you might be concerned about your body weight. Write multiple entries over time so you can reflect on them after your pregnancy is over. Because getting pregnant directly forces you to alter your schedule for another human being, reflect on how you have accommodated the needs of the baby and your body.  How do you balance your work and pregnancy? Have you changed your diet? Have you given anything up or added anything new? This can be a great way to express your feelings about your impending motherhood. As you write your letters:  Be open and honest. Share your thoughts and feelings. Talk about how much you look forward to their arrival, your hopes and dreams for their life, and the type of mother you hope to be. Your partner, family, and friends can join the journal to provide their unique thoughts, feelings, and experiences. Let them leave messages or write letters for...


Начните вести дневник энтузиазма. Определите свои страстные увлечения. Проведите честную самооценку. Определите свои основные ценности. Составьте черновой план идеального будущего. Составьте описание цели и план действий.

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Discovering what you are passionate about requires a lot of self-awareness and introspection.  For most people, this process begins with taking inventory of your present and past lives.  Use this journal to make lists, work out thoughts by free writing, make plans for the future and note your accomplishments along the way. Organizing your thoughts will help tremendously in directing future actions towards fulfillment. Carry it around with you and record any times you feel happy and fulfilled.  Note what you are doing, anyone you are with, and what about the moment makes you happy.  Keeping daily notes can help clarify what is most important to you if you aren't yet sure of your passion. If you don't know what your passions are, you may have been asking yourself the wrong questions.  Rather than asking why you haven't found your passion, focus on what you can do now and in the future to find it.  Even if you know what you are passionate about now, your passions change with experience and personal growth.  Answering these questions may lead you towards a new passion you hadn't considered before.  Separate what you do from what you care about.  Hobbies and passions are not necessarily the same, and turning your favorite hobby into a job might not be what fulfills you.   You may enjoy a hobby as a break from a hectic day, but unless inspiration keeps you up at night thinking about it, it is not your life purpose. Think about who you are now and who you want to be in the future. Passionate people have an intense desire to find what completes them and pursue their true selves without reservation. Answer the following questions to get started:  What can you do for hours and not realize the time has gone by? What was your favorite thing to do as a child? Which of your accomplishments make you feel proudest? What is the one thing you cannot imagine living without? List your skills and personal strengths.  Ask friends and family to identify some for you also.  They may have thought of some that you hadn't considered....


Начните вести дневник. Поищите паттерны (закономерности). Честно взгляните на свои отношения. Честно взгляните на себя. Практикуйте медитацию. Ведите список достижений. Смотрите на картину целиком. Найдите отдушину в духовности.

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Make it private so you feel free to write honestly. Every night, make entries about people, places, world events, life events, or anything else that triggered negative energy over the course of your day. Write freely and honestly about why you felt negative. Monitor your journal for emerging patterns to your negativity. This will begin to give you a roadmap of what you are sensitive to, what is causing your distress, and if there are things that are outside of your control over or if you find yourself writing about things that you have the capacity to change. For example, maybe you find yourself writing about how much you hate your job. Use your journal to guide your thoughts about what kinds of changes you could make in your life to reduce the daily negative energy you feel at your job. Toxic interpersonal relationships can lead to stress, anxiety, depression, and other negative emotions. Discuss with your friends or family, anyone close to you. Question everything you feel about the person you are with. Is he/she the right match for you? Is the relationship causing this pain and anxiety? Try resolving the issue by having a healthy conversation with your partner. Try letting go if it's not something you are not looking for. Also, examine how you interact with the people in your life. Determine if your personal or social life is a source of negative energy. Don’t make the examination about placing blame but simply explore what your relationships bring to your emotional energy. If you identify relationships that seem to bring mostly negativity, ask how you can make changes to those relationships. Some of the most common signs of a toxic interpersonal relationship include viewing the person primarily with contempt and through a critical lens, taking unnecessary steps to avoid the person, and feeling as though even good times with the person end up hopelessly swallowed by the other negative interactions. Are you taking on negative energy that isn’t yours? Examine the ways that you allow yourself to soak up...


Начните вести дневник. Развивайте веселые привычки. Встряхните рутину.

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Writing things down is one of the most effective ways to help with past painful events. Try journaling about your past and present in order to learn more about how you are impacted by painful memories. Putting such experiences in narrative form can give you some degree of control over how you see these experiences as being important to your life. It can also allow you to tap into to emotions related to such memories that might be difficult to access otherwise.  Sit down one day and simply write about any experiences that come to mind, in as much detail as possible. This can help you incorporate the effects of painful memories for two reasons. First, it can allow you to see connections between situations in your life and your emotions. Second, writing can act as a sort of cathartic experience whereby you can feel a sense of creative freedom that might help you avoid feeling pulled down by prior life events. If you struggle with this, start small by simply writing about what happened to you throughout the day. If you feel any urge to connect what happened to anything that happened to you in your past, allow those connections to be made without forcing your writing to go in one particular direction as opposed to another. In order to help you get over painful memories, try to make new, better memories and form new habits. Painful memories can consume you if you spend too much time alone and ignore your own intrinsic desire for relationships with other people. Surround yourself with people and activities that bring you joy. Humans are innately social creatures, and so any sense of pleasure or joy will very likely involve interpersonal relationships with other people, especially those involving touch or other forms of intimacy. This doesn’t mean you should just hang out with anyone. It will likely take some degree of effort on your part to figure out what really brings you joy. But once you find an activity or group of people that do so, try to restructure your daily life in order to maximize the time you spend in...


Начните встречу с высокомерным человеком, заняв уверенную позицию и показывая, что вы сильный и уверенный в себе человек. Используйте столкновение как возможность улучшить свои собственные навыки слушания или терпимость. Рассмотрите способы, при помощи которых вы общаетесь с другими людьми.

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When you feel sound within your own self, there is nothing an arrogant person can say or do to undermine you. Your sense of confidence and self-worth will prohibit you from being vulnerable to an arrogant person. The arrogant person may be unable to relate to you and might even say obnoxious or cruel things but you can let it slide when you feel secure in yourself. Perhaps your weakness is impatience, frustration, or annoyance. Perhaps you feel intimidated. Try to flip your usual negative approaches upside down and treat this as a learning opportunity in which you seek to listen without judging. Aim to tolerate the person, seeking to understand what motivates him or her, and how you might feel in the same position. Of course, there is no place for excusing bad behavior but at least you can listen with an open mind––you might just surprise the arrogant person. Do you assert yourself, or are you a people-pleaser; a grouch; or a timid mouse? Arrogant people look for those who won't assert because they like to push people around or press their buttons. If you have difficulties in this area, you may wish to improve your assertiveness as well as learning how else to respond to arrogant types.


Начните выделять время, чтобы жить полной жизнью и получать удовольствие. Начните рассматривать все события в жизни как зрелищные мероприятия. Начните присутствовать в настоящем. Перестаньте переживать из-за мнения других людей. Перестаньте полагать, что веселые впечатления дорого стоят.

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A hectic schedule is not an excuse to lead a humdrum life. Intentionally carve out time to have adventures and experience the joys of life. Start out small: set aside fifteen minutes to read a short story, try a new restaurant once a week, visit a museum on your lunch break, call your loved ones more frequently, or briefly turn off your phone when you spend time with family or friends. Gradually, you will build these short moments into your daily routine and create a more interesting life for yourself. Remember, you can ALWAYS make time in your schedule to have a good time. While grand parties and once-in-a-lifetime experiences make life more interesting, it is unrealistic to assume that you can only have fun during these unforgettable moments. Life is lived and experienced at tamer gatherings and daily events. Begin appreciating the little moments and elevate the mundane to the extraordinary. Planning an ideal event or figuring out how to lead an interesting life is extremely stressful. Instead of controlling every minute detail of your party or life, step back and allow things to unfold naturally. When you are present in the moment, you can enjoy yourself and appreciate the little things that make life so interesting. Stressing over what people think of you is a waste of time and energy. Fully embrace what makes you happy and unique. When you are comfortable with your identity, you will be able to lead an unapologetically happy and fascinating life. In order to have a memorable and enjoyable time, you do not need to spend a small fortune. If you surround yourself with people you enjoy or spend your time doing activities that make you happy, you can have fun almost anywhere.  Instead of dining at a 5-star restaurant, cook a gourmet meal at home with friends and family members. Rather than attending a broadway play, support your local theater group. Spend an afternoon outdoors instead of at the cinema.


Начните выполнять несложные аэробные упражнения. Попробуйте заниматься на тренажерах в зале Запишитесь на занятия с аэробной нагрузкой. Займитесь силовыми тренировками. Начните заниматься каким-нибудь активным спортом

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Start with a small goal of 30 minutes, 3 times per week if you aren't exercising at all currently. Try these steps to get yourself going:  Buy a pedometer. Attach the pedometer to your belt and try to take 5,000 steps daily. Move up to a goal of 10,000 to 15,000 steps as you get in better shape.  Start by walking to lose weight. Walking around your neighborhood costs nothing and is a great way to start moving. You can also try other low-impact exercises like swimming, riding a bike or jogging. . You can use a treadmill, an elliptical trainer, a stationary bike, a rowing machine or a stair climber. Start with short sessions and gradually add minutes as you get more fit. Also, use the settings on the machines to increase the intensity as you lose weight. Do a variety of different machines until you find something you like. Consult a personal trainer to make sure you're using proper form to avoid injury. They're there to help, not to intimidate you. You can take a traditional aerobics class or try any number of movement-based exercise routines. These are great ways of keeping yourself motivated in a group, having fun moving around, and losing weight. Try any of the following:  Kickboxing Jazzercise Zumba Pilates Yoga Martial arts Crossfit or Bootcamp Start small, aiming for one or two 15-minute sessions per week until you feel motivated to do more. Exercise large muscle groups to burn more calories and lose weight, instead of focusing on specific muscles. Try some of these examples:  Start with squats paired with an overhead dumbbell press to work your lower body and upper body at the same time. Perform resistance exercises while sitting or reclining on an exercise ball. You'll strengthen your core while simultaneously working on other areas. Use machines and free weights. These tools tend to focus on particular muscle groups like the arms, shoulders, thighs, glutes and upper back. Do these more focused exercises after you work on exercises for multiple muscle groups. Rest at least one full day between strength...


Начните график с первого дня цикла. Каждый день отмечайте температуру тела. Добавьте к этому графику наблюдение за выделениями из влагалища. Старайтесь регулярно записывать данные в график, чтобы как можно точнее вычислить дни овуляции. Чтобы отслеживать длину цикла, также используйте график.

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Ovulation charts are useful for combining results from your vaginal discharge and basal body temperature (BBT) that can be used to identify trends in your cycle. Although you are having irregular periods, start the tracking on the first day of your period.  The first day of your period is day one. If your menstrual cycle is irregular, then you may bleed every 21-35 days for 2-7 days, perhaps with some spotting.  Number each of the days preceding your period. When you start a new period, then that is your new day one. Figure out the number of days your cycles approximately last for a few months. Then try to see if there is an average number that emerges as time passes. Create a chart that has temperatures ranging from 97.0 to 98.0 degrees Fahrenheit in increasing increments of 0.1 degrees on the X-axis and the days of your cycle on the Y-axis.  Put a dot on the temperature that corresponds your BBT reading under the corresponding day of your cycle. This way you can see if there are fluctuations from day to day in your BBT. Connecting the dots allows you to track trends more easily from a visual perspective. There is a drop and then a dramatic spike in your BBT when you ovulate, indicating the two most fertile days of your cycle. You can find a sample chart at BabyCenter.com. Create an easy to understand key describing your vaginal discharge. For example, D can indicate the dryness that occurs after your menstrual cycle, B can stand for a period, R can stand for regular white discharge, and F can stand for stringy, clear fertile discharge.  Compare your descriptions of your discharge against observations from previous cycles and see if your discharge changes consistency within an average range of dates. This can give you a better idea of how your irregular cycle lengths may vary. With irregular periods, it can be frustrating and hard to find patterns that indicate when you are most fertile. Your ovulation chart helps you see if there are certain trends that emerge. With irregular menstrual cycles, it can be...


Начните делать кардиоупражнения. Прибегните к интервальным тренировкам Выполняйте упражнения на подъем веса собственного тела. Упражняйтесь со свободными весами и силовыми тренажерами. Наймите персонального тренера.

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For best results, exercise for at least 30 minutes at a time, three to five days a week.  These cardio activities are particularly effective for getting rid of back fat.  They will burn calories and strengthen your back muscles:  Rowing, boxing and swimming. Other cardio exercises to include are:  running/jogging, walking, biking, using the elliptical or dancing. The benefits of cardio don't just stop at toning your back. Cardio has also been shown to reduce the risk of heart disease, improve cholesterol and triglyceride levels, improve heart function, and reduce the risk of osteoporosis.  You cannot "spot treat" or lose weight in only one particular area.  You need to lower your overall body weight and decrease body fat to see a reduction in one particular area.  Cardio exercises will help support this. This is a way to burn fat more quickly.  It will not only tone your back, but tone and trim fat from all over your body.   Doing higher intensity interval training can help burn more fat and increase your fat burn after you've completed the exercise.  One way to do interval training is by running: Run at a vigorous pace for several minutes, return to a more comfortable pace for five minutes, then speed up your routine for another two minutes. Continue your entire routine in this manner for 15–20 minutes. Consider High intensity interval training. The NIH defines HIIT as exercising at a high intensity for 30 seconds to several minutes with bouts of either no or low intensity exercise for a minute or two in between. Doing this actually amplifies the benefits seen in doing normal cardio exercises. It can improve your cardiovascular health and raise your metabolism. When exercising at high intensity, you should be perspiring and breathless enough that you cannot speak phrases or have a conversation. Do HIIT training for 20 minutes, with an additional five minute warm-up and cool-down. There are some specific exercises you can do to strengthen your back that don’t require special machines.  Many of these exercises...


Начните делать прическу на сухих расчесанных волосах.

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For bedhead styles and messy looks, wax works best on completely dry hair. Let your hair air dry or blow dry it before you start applying product. Comb through it to remove any tangles.


Начните делать укладку на сухих или слегка влажных волосах. Выдавите на ладонь немного воска размером с горошину. Шампунем тщательно смойте воск с волос.

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Use wax on dry hair to hold your style in place or define certain pieces. To create a sleeker style with similar holding power, slightly dampen your hair first. You can spritz a bit of water onto your hair with a spray bottle for this. Do not use wax on wet hair. Don't work with more than that at a time, or you'll have trouble distributing it properly. You can always layer more wax on later, if desired. Wax is a very buildable product. For sleeker styles, use a wax with shine. Otherwise, go with a matte finish. Wax is great for holding your hairstyle in place, but getting it out of your hair can take a little extra effort. Shampoo twice or use a high quality clarifying shampoo to ensure you remove the product completely from your hair after using it.


Начните ежедневно медитировать Попробуйте заняться йогой. Изучите дыхательную гимнастику для борьбы с симптомами стресса. Регулярно ходите на сеансы массажа. Попробуйте прибегнуть к акупунктуре.

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to relieve stress. Meditate for at least 20 minutes a day.  There are different ways to meditate, but the objective is to calm your mind and slow down your autonomic processes, like breathing and your heartbeat. You can just sit quietly and try not to think about anything, or use guided imagery to focus your attention on positive ideas.   Lie or sit comfortably and pay attention to your breathing.  Don’t try to control it, just notice the pattern and sensation of air going through your body.  When thoughts or pain surfaces, think of them like a cloud passing over the sky quickly, acknowledge them, and watch them fade into the distance.  For guided imagery, imagine blocking off the pain physically, like putting it behind glass. Or, sit and breathe deeply for at least 10 minutes a day while imagining a tranquil scene.  Picture it as completely as you can, with sounds, sights, smells, etc., so you can imagine you are actually there. Yoga is a great tool for both maintaining fitness and relieving stress.  It involves stretching and rhythmic breathing and teaches you to pay attention to your body over external stimuli.   Learn yoga and practice it daily to increase your activity level and decrease overall stress.   Find a yoga class at your gym or a local yoga center to try it out.  Having a schedule of classes can help motivate you to keep doing it regularly. Find tutorial videos online at home.  Make sure to choose one for beginners at first.  Then, pick a theme.  Some are specifically for morning practice and others for before bed, for example. Doing an activity like meditation or yoga everyday will help lower your overall stress, but no doubt you will still have moments of intense stress caused or exacerbated by symptoms of menopause.  Relaxing decreases your heart rate, drops your blood pressure, and allows your muscles to relax. There are several breathing techniques you can use in those moments to calm your mind and body.  Try “equal breathing.” Breathe in and out through your nose, each for a count of...


Начните закладывать складки на тонкой оберточной бумаге белого цвета. Прикрепите сложенную бумагу к ленте-основанию скотчем. Заложите складки примерно до середины длины ленты-основания колпака. Заложите складки на противоположном конце листа оберточной бумаги. Согните уложенный складками лист оберточной бумаги пополам. Заведите свободный край листа в кольцо ленты-основания. Подверните внутрь колпака края дыр с его боков. Расправьте верхушку колпака руками.

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After you create the band of your hat, it’s time to start making the puffy top of the hat. To begin, take a rectangular sheet of white tissue paper and make ¼ inch (.63 cm) pleats along one of the shorter edges of the tissue paper. Make around five pleats. Make the pleats by pinching the tissue paper between your fingers, then creasing the paper into a pleat. Make the pleats about 5 inches (12.7 cm) tall. After you’ve created around five pleats, lay the pleated edge of the tissue paper over the paper band you created, overlapping by about ½ inch (1.2 cm). Then tape the tissue paper onto the band by placing a strip of tape so that it covers the pleated section and some of the long paper band. Continue pleating the tissue doing five pleats at a time, taping each section to the band of paper. Continue until the pleats reach the halfway point of the band. You also need to make pleats on the opposite end of the tissue paper. Create ¼ inch (.63 cm) pleats like you did for the other end of the tissue paper, this time taping over the pleats without attaching them to anything. Make sure that the strip of tape is folded lengthwise over the edge of the tissue paper, so that it covers both sides of the pleats. Place the chef’s hat upright so that it stands on its horizontal band. The pleated tissue paper should be standing straight up in the air. Take the tissue paper and fold it downward halfway along its height, making the hat half as tall as before. Take the edge of tissue paper that you just folded over and tuck it inside the band of the hat, overlapping by about ½ inch (1.27 cm). Then tape the tissue paper to the inside of the band.  Tape the unattached tissue paper by placing the hat on its side, reaching in through the open band of the hat and taping the pleats to the band on the inside. It’s ok there are gaps on either side of the tissue paper. You will correct this later. You should see that there are still two open sections of tissue paper that haven’t been tucked inside the hat that form an upside down U...


Начните заниматься активной деятельностью. Напрягите и расслабьте мышцы. Откажитесь от стимулирующих веществ. Откажитесь от алкоголя. Не стоит плотно ужинать перед сном.

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Exercise can simultaneously tire you out while also reducing stress. Studies have shown that physical exercise can drastically improve both the quality and length of your sleep. Exercising outdoors is ideal, as it allows you to get more fresh air and sunlight (if exercising during the day), but if you can't get outdoors then working out inside is an acceptable alternative. Some people get more wakeful if they exercise at night, while others can work out at night and sleep fine. Everyone's body is different in this regard, so it's best to figure out what time of day works for you. Tensing your muscles may not sound like a good way to relax. But studies show that tensing your muscles and then immediately relaxing them can help relieve stress and calm the body from head to toe. Performing these tensing/relaxing exercises as you lie in bed may help alleviate anxiety and prepare your body for sleep. Start with your toes. Tense all the muscles in your feet, hold it for 10 seconds, then release all the tension at once. Continue this process and work your way up through every major muscle group in the body. If you're a smoker or a coffee drinker, either or both of these habits could be contributing towards a poor night's sleep. Nicotine and caffeine are both stimulants, which make it difficult to both fall asleep and stay asleep. Stimulants also exacerbate anxiety in some individuals. Because of this, stimulants could potentially affect your sleep and cause increased anxiety, further compounding your sleep loss problems. Stimulants like caffeine can have lingering physical effects for five to six hours after consumption. If you must drink coffee in the morning or at work, make sure you stop drinking it early enough in the afternoon that you'll be able to sleep at night. Alcohol can make it difficult to remain asleep through the night by affecting the physical and psychological processes that typically take place while you sleep. But some health experts believe that alcohol use may also promote anxiety and increase...


Начните заниматься прямо сейчас. Делайте домашнюю работу по пути домой. Делайте домашнюю работу во время перемен. Делайте домашнюю работу, пока вам приходится чего-то ждать.

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It's a lot easier to come up with reasons to do other things, and avoid doing your homework. But if you struggle to finish and find the time to complete your homework on a regular basis, this kind of procrastination is probably to blame. The easiest way to steal extra time for your homework? Just do it. Now.  Do you really need an hour of TV or computer after school to decompress? It might be easier to just dive into your homework and get it done while the skills are still fresh in your mind. Waiting a couple hours means you'll have to review your notes and try to get back to the same place you already were. Do it while it's fresh. If you've got three days to read an assignment, don't wait until the last evening to do it all. Space it out and give yourself more time to finish. Just because you've got a due date that's a long time away doesn't mean it wouldn't be easier to finish now. Stay ahead of the game. Try either waking up earlier or going to bed later. But don't get too tired! You'd be surprised how much time you've probably got hidden throughout the day that you might be able to use more effectively. A long bus ride is a great opportunity to do some of your less-intense homework, or at least get started on looking through it to plan how you'll do it when you get home.  If you've got to read a bunch of stuff for homework, read on the bus. Pop in some headphones to white noise that'll drown out the shouting of other students and tune into your book. The bus can be distracting, or it can be a great resource. Since it's full of your classmates, try to get other students to work with you and get things done more quickly. Work together on the math problems and try to figure out things together. It's not cheating if everyone's doing the work and no one's just copying. Also, you might make some new friends while you're at it! Sometimes passing periods are quite long, as much as 10 minutes. If you get to your next class quickly without dallying in the hallway to talk to your friends, you can steal as much as an...


Начните записывать. Повторяйте важные детали. Медитируйте или занимайтесь йогой.

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Since you can't (and don't need to) remember everything, you should prioritize your mental space and use shortcuts to help you remember things you don't need to memorize. Writing things down is an important way to ensure that you don't miss appointments, forget medications, or other important things that you can't risk forgetting.  Try keeping Post-it notes or a white board in the office with daily tasks and reminders.  Use a calendar or planner to keep track of important upcoming events and deadlines, and keep a running shopping list to take to the grocery store. Repeating things you are told can help to fire pathways in your brain to ensure that you can remember it better later.  When you meet someone new and they introduce themselves, repeat their name right then, and again at the end of the conversation. You can do it casually: in the beginning of the conversation, say, "It's so nice to meet you, John." Repeat again at the end of your conversation, "It was great talking to you, John." Repeat important instructions from your doctor, and if needed, write them down to ensure you remember accurately. By learning to calm your mind and focus your attention, you can improve your mental clarity which has positive effects on your memory and attention span.  In one study, participants who practiced mindfulness for 20-30 minutes daily scored better on standardized memory tests than those who took a nutrition class. Mindfulness is a meditative practice that involves sitting and breathing slowly while focusing on physical sensations such as your breath moving in and out. Try to meditate twice a day for 10-20 minutes at a time.


Начните звонок. Начните с нейтральной темы, которая медленно перетечет в сексуальный разговор. Перейдите к сексуальной теме. Мастурбация или оргазм (как дополнение). Завершите разговор.

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Once you have your partner on the phone, take things at a speed you're both comfortable with. There's no "correct" way to have phone sex.  If it helps you relax, spend a few minutes chatting before you get started... just don't let yourselves get distracted from your sexy goal. A low, soft tone of voice or heavy breathing can help set the mood, but don't force it if doing so is unnatural for you: speaking and breathing comfortably in your normal tone of voice will be sexier than an awkwardly forced attempt at sounding sexy. Getting started is possibly the hardest part, especially if it's your first time! Pick a topic that's easy for you to bring up, but which has the potential to spiral into steamier territory. Examples:   How much you miss them, or wish they were with you What you would like to do if they were with you What you're wearing and how you look in it What you're doing How you're feeling Ask your partner to describe any of the above to you Once you have the ball rolling and you're feeling comfortable, try getting bolder with your descriptions, or bring up new, sexier topics. A good approach is to describe, or ask your partner to describe, the following three things:   What you're doing: Describe how you look and the way you're touching yourself. Be as coy or as raunchy as you like!  Ask for "advice" -- for example, "should I start playing with my underwear?" Tell them what you'd like them to do, if they're willing. Don't feel bad if you're not comfortable with touching yourself -- you can still let them know that you're enjoying simply listening to them.    What you're imagining: This could be, for example, what you'd like to be doing with your partner, a moment from great sex the two of you have had in the past, or a mental image of what they're describing to you.  You might want to start out slow: begin with tame descriptions like "first, I'd stroke your hair" or "I really like the way your chest looks in a T-shirt", before moving on to steamier things like "then I'd kiss your neck" or "remember...


Начните знакомиться с новыми людьми прямо сегодня! Обратите внимание на свои повседневные привычки. Сделайте что-нибудь, что всегда хотели сделать. Зарегистрируйтесь на сайте знакомств. Попросите друга или подругу познакомить вас с кем-нибудь.

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The sooner you pursue romance, the sooner you'll find that special someone. It may be scary, but you have to start somewhere.  Start with something as little as changing your body language. Avoid slouching, crossing your legs and arms, and stiffness. If you pull your shoulders back and relax you become approachable.   To break the ice and dive into the dating world, you could try finally going out with that acquaintance who's been crushing on you. You may not be totally interested in every person you date, but it will give you experience. For instance, instead of using your smartphone to distract yourself, take the initiative to look around your regular spots. Your future sweetheart may be closer than you think, so try talking to someone you find interesting.  Strike up conversation with someone you often see at your favorite coffee shop. Ask a colleague out for a casual drink after work. You may meet someone special while doing something fulfilling. This special someone might not be your usual type, but that could bring you fresh experiences in love and life. By trying new things together an unexpected and exciting love could blossom. There is a reason why the phrase “opposites attract” exists. For example, you enjoy skydiving and your date loves to read poetry at the park. The combination of a sense of adventure and an appreciation for simplicity could create a wonderful yin and yang. If you're too busy or nervous to physically put yourself out there, try it digitally. Dating websites and apps make it easy to find people who share the same interests. With just the click of a button you could meet your special someone. In this technological age, it is very common for couples find each other through dating websites and apps. To find your perfect dating website or app, browse the internet using key words that best describe your identity. Many websites and apps cater to specific hobbies, careers, and philosophies:  Hinge Tinder How About We OkCupid FarmersOnly.com JSwipe Match.com Eventsandadventures.com The...


Начните изготавливать ваш продукт. Испытывайте, испытывайте, и еще раз испытывайте. Зарегистрируйтесь в качестве налогоплательщика в соответствующей инстанции. Откройте новый банковский счет, чтобы ваши бизнес-активы хранились отдельно от прочих семейных доходов. Установите на компьютер программное обеспечение для бизнеса, которое поможет вам вести учет товарооборота и формировать отчеты.

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Very few retailers successfully buy wholesale and then flip the product(s) without changing it in some significant way. What you'll probably find yourself doing is buying the raw materials from a supplier or host of suppliers and then spending time and manpower fashioning your product into reality. You may think you've got a really reliable product on your hands, but no one is as discerning as the customer. The customer uses the product, sometimes on a daily basis, sometimes the "wrong way." The customer is constantly asking herself, "did I get my money's worth?" Testing your product on focus groups, friends, or even (especially) strangers might give you insight into how to make it even better. Say, for example, that you order 100 vegetable peelers wholesale, stick your name on them, and then sell them with a 100% markup. That's not necessarily a bad idea if you can get swift sales. But what if the vegetable peelers dissolve under hot water, and a week into your new sales venture, you've got dozens of angry customers whose dishwashers have been ruined by the peeler? If you had tested them, you'd know they weren't a good product. If you hadn't tested them, you'd be giving refunds, losing money and having your brand take a hit. A tax ID will allow the government to set up taxes associated with your sales. In most cases, you'll need to register your tax ID number in each state you plan on selling your goods. This makes it easier for you to track your profit and expenses, though you can transfer your earnings into your personal account once your records have been noted.  This also makes things a whole lot easier come tax season, when you need to be exact about what expenses you had and how much you were paid. Link a PayPal account to your business bank account in order to make online transactions more efficient. It may sound boring, but boring is better than fines or jail time when the IRS comes auditing. You may choose to hire an accountant or bookkeeper to track these records for you.


Начните издалека. Призовите ее к ответу. Будьте прямолинейны.

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Don't be sneaky or manipulative, just casually drop hints here or there.  Your mom may notice, or she may just start to get an idea of what age you and your peers are reaching.  A subtle hint might be something like, “My friend [insert name] has started shaving her legs.” Don't feel too awkward.  It shouldn't be a big deal. Casually mention what is going on with yourself or other girls at your school. Your mom may be picking up on your hints, but choosing not to respond.  Getting her to respond is the best way to start a conversation.  Use questions that require an answer.  For example, “Some of my friends have started shaving their legs.  When did you start shaving your legs, mom?”   Asking direct questions like, “When do you think it is a good age to start shaving your legs?” will give you a sense of what your mother thinks. Just make sure to ease into it. If you think that your mother will say yes, and if she hasn't acted strangely to your other hints, try hinting more directly.  The most direct way is to ask for razors when you are at the store. You can say, “I think that it's time for me to start shaving my legs. I have the most hair on my legs out of any of the girls in my grade/class.”


Начните иначе реагировать. Проанализируйте свои эмоции. Обратите внимание супруга на его слова.

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You can't change his behavior, but you can prevent your own feelings from plunging you into depression. If this happens often, you probably go right from hearing the abuse to feeling bad. Think about the step in between — your belief about what happened and why. Chances are, the reasons for what happened are not specifically about you, but about the frustration and rage of your husband. Make it about him rather than about your perceived failings. Try thinking to yourself:  He was mean to me about how long I took in the bathroom — I shouldn’t feel bad about taking the time to shower and put on makeup. He can easily use the other bathroom. He refused to eat the food I had cooked again. He said it looked gross. But this isn’t about my cooking — it’s about him wanting to make me feel bad about myself. I’m not going to do that. He told me I looked fat in my new outfit. I know that I don’t. He just wants me to feel insecure. To get yourself ready to engage with your husband, figure out how you are feeling and how you can explain those emotions to your husband. Are they healthy — sadness, disappointment? Or are they unhealthy — beating yourself up for not being good enough, anxiety, self-hatred? Work on moving your reactions toward the healthy category and decide how you want to express those feelings to your husband. Think about the following kinds of questions:  How do I feel about him making fun of me and my friends and how we like dumb movies? I shouldn’t care. It’s sad he can’t be happy for me that I have good friends. I am disappointed he won’t come with me on a hike even though he made me feel bad about going without him. I don’t want to spend another Sunday cooking and cleaning for him — he would just be mean to me about it anyway. I need to get some time away from his negativity. I am good enough for my husband. He says that I’m not, but it’s really about his own insecurity and problems at work. Because he is the one creating the problem, he is the one who needs to change. It's probably going to take a lot...


Начните кормить малыша грудью сразу после родов. Кормите ребенка чаще. Выкладывайте малыша на солнечный свет.

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Nursing immediately after birth can help reduce the risk of developing jaundice and also begin to treat it if the baby already has it.  Mothers who begin breastfeeding within the first few hours after birth are more likely to have success than those who wait. Early weight gain can help a baby's development, making it easier for the liver to do its job. Moreover, the colostrum a mother produces early on prompts the baby's digestive system to eliminate waste, which helps to expel excess bilirubin from the intestines. In other words, the sooner your baby begins pooping, the sooner the jaundice will begin to clear up.  If you decide to breastfeed your baby, work with a lactation specialist to improve your breastfeeding technique. These professionals can help new mothers learn how to encourage proper latching so that newborns can receive enough milk. A steady supply of milk will increase your baby's weight and development, including the development of the liver. This is true for both breastfed and formula fed babies. Ideally, newborns should eat at least eight to 12 times daily for the first several days, especially if they are at risk for developing jaundice. If you nurse, frequent feedings in the first few days of life (at least eight to 12 times a day) will encourage your milk to come in sooner and establish a strong supply. Ultraviolet light reacts with bilirubin, changing it into a form that does not need to pass through the liver in order to be expelled, thereby eliminating excess bilirubin from the body and reducing the risk of jaundice.  Expose a naked or diapered baby to sunlight for no more than five minutes at a time, once or twice a day. Do not exceed this amount, since prolonged sun exposure can cause a baby to burn very easily and create further complications. Ensure that the baby does not become chilled while sunning by raising the temperature in the room and/or laying the baby across your own chest while sunning. Alternatively, try placing the baby's bed near a sunny window with curtains. Curtains...


Начните купать кошку с ее раннего детства Оградите животное от стресса и потрясений. Создайте привычную атмосферу. Постарайтесь привязать к купанию положительные эмоции. Заручитесь поддержкой родственника или друга.

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.  If you own the cat as a kitten, start bathing it as soon as possible.  It is much easier to restrain a tiny kitten as opposed to a mature cat.  Also, kittens are very responsive to being scruffed, and doing so reinforces the activity for future interactions.  Wait until it is at least 6 weeks old before bathing, as any earlier could lead to illness or other health complications. For small kittens, begin bathing in the bathroom sink.  This is shallow and a better fit, size-wise.  It also enables you to rinse easily using the faucet, normalizing the sound and sensation of running water. Consider bathing and drying the kitten once every 2 weeks for 3 months.  This avoids complication of over-bathing (like dry skin) while also normalizing the bath process as a part of grooming. Never use bathing or hair dryers as a punishment for cats and avoid any event or form of interaction that might give the cat a negative experience with your bathroom or sink, depending on where bathing will occur. This includes not using the bathroom for cat time-out when negative behavior occurs. Part of demystifying the bathing process for a cat and making it less stressful is letting your cat become accustomed to the noises, smells, and sensations of the process.  When you are showering or drying your hair, give your cat access to the space(s) where these activities take place.  Cats are very curious of novel experiences and will probably invite themselves into these rooms to investigate what is going on. Ignore the cat as you go about your routine. Cats are independent by nature and it can be helpful to let the cat elect into these experiences of their own free will and normalize these sounds and sensations, independent of human influence. Before showering or drying your hair, consider leaving treats or a favorite toy in the room within sight of bathing or hair drying.  This can entice the cat to come into the room and create positive feelings around doing so.  Avoid offering the cat toys or treats directly as, when combined with...


Начните лечить угревую сыпь как можно скорее. Не выдавливайте угри и не прикасайтесь к ним. Наносите на кожу ретиноиды. Бросьте курить.

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The longer you struggle with acne, the more chance you have of scarring. Improve your skin washing habits, try home remedies and consider over-the-counter treatments for acne. If none of these treats your acne or you have nodules (like a cyst or boil), get examined by a dermatologist. A dermatologist can prescribe medications for acne or give you cortisone injections. These injections reduce inflammation and shrink pimples. According to research, treating acne during the inflammation stage can prevent scarring. While it may be tempting to squeeze a large pimple so that you can make it smaller, this will make scarring more likely. Squeezing your pimples will push bacteria further down into your skin which will actually make swelling and redness worse.  Popping your pimples spreads the bacteria causing your acne to other pores on your skin. This can make your breakout worse. Research shows that applying topical retinoids is one of the best ways to prevent scarring caused by acne. Choose a topical skincare product that contains retinoic acid and apply it according to the manufacturer's instructions. Use the product for at least 12 weeks to prevent scarring. If you can, choose a product that also contains glycolic acid. Studies show that a combination of retinoic acid and glycolic acid is more effective than retinoic acid on its own. If you smoke, take steps to quit or at least cut back. Smoking can damage your skin and there's a link between smoking and impaired wound healing.  Smoking will also age your skin more quickly and cause wrinkles.  To prevent dehydration and damage skin, you should also cut back on how much alcohol you drink.


Начните лечиться как можно раньше. Знайте, в чем заключаются факторы риска. Поговорите с психиатром о лечении. Спросите врача, какие препараты вам подойдут. Попробуйте поработать с психотерапевтом. Подумайте об интенсивном лечении в сообществе.

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Do not wait to get treatment for schizophrenia. If you have not been properly diagnosed, see a medical professional as soon as you  notice symptoms in yourself so that you may begin treatment. The earlier treatment is started the better the outcome tends to be. Symptoms tend to begin in men in their early or mid-20s whereas symptoms are more likely to first occur in women in their late 20s.  Signs of schizophrenia can include:  A sense of suspiciousness. Unusual or strange thoughts, such as believing someone close to you wishes you harm. Hallucinations, or changes in your sensory experiences; for example, seeing, tasting, smelling, hearing, or feeling things that others don’t experience in situations where they should if you are experiencing them.  Disorganized thinking or speech. 'Negative' symptoms (i.e., reductions of typical behavior or functioning) such as a lack of emotion, a lack of eye contact, a lack of facial expression, neglect of hygiene, and/or social withdrawal. Disorganized or abnormal motor behavior, such as putting one's body into weird postures, or engaging in pointless or excessive movements. There are several factors that put individuals at an increased risk for developing schizophrenia:  Having a family history of schizophrenia. Taking mind-altering drugs as a young adult or teenager. Certain types of experiences in the womb, such as exposure to viruses or toxins. Increased immune system activation from things like inflammation. Unfortunately, schizophrenia is not a condition that can simply go away. Treatment will be a necessary part of your life, and creating a treatment plan will help to turn your treatment into another normal part of your daily activities. To create a treatment plan, talk with your doctor about the medications and therapies that will best fit your specific condition. Remember that everyone is different—not all medications or therapies will work for everyone, but you must keep trying to find the treatment that works best for you. Do not try to figure out what the right...


Начните не спеша. Снова найдите связь с людьми. Будьте загадочны. Следуйте своим желаниям. Стройте планы на ближайшее время. Путешествуйте.

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Mix your patterns up just a little bit, based on your list of changeable routines.  Take a different route to work. Bring your lunch instead of visiting the cafeteria. Call a friend and meet for drinks downtown instead of going straight home after work. Study in the library instead of at a coffee shop. Does it make you feel any better? More anxious? Often a lack of spontaneity leads to feelings of loneliness. We think everyone else is out having fun and you're stuck at home. Yet, when you're thinking of making plans, you go solo. Invite people along for simple things. If a few beers on the porch is an average night for you, it can suddenly be a significant event if it includes an old friend from high school. Catch up, make plans to do more. Spontaneity involves "keeping people guessing" as much as it does keeping yourself entertained. Next time someone asks about your weekend, try saying something like, "It was thoroughly exhausting. And yours?" Cryptic responses to questions will make people curious about you and how you spend your time, drawing them in and giving you more options for spontaneous adventures. If you develop a craving to eat pizza late at night or to become a vegetarian over the weekend, what's stopping you? It's easy to come up with reasons not to do things. Instead of worrying about whether your whim will eventually fail or whether you'll regret eating after 10pm, just do it. If you find yourself regretting not acting on these whims, especially, learn to recognize them and act upon them. When talking with friends, it can be easy to make vague plans for the future: "We should go camping sometime" or "Let's meet for lunch soon." Instead of doing this, decide on a date and an activity and set it. Turn "I hope we do something for spring break" into "Let's book a flight right now." Alternatively, if you are a habitual and intricate planner, decide to actively NOT plan. Maybe say you'll meet up with someone later, but don't think of anything to do together. Meet in an unfamiliar part of town and...


Начните новую игру. Уйдите от трех стартовых покемонов. Подождите, пока они снова появятся, а затем снова от них отойдите. Выполните этот маневр трижды и перед вами появится Пикачу. Подойдите к Пикачу, чтобы войти в режим поимки. Бросьте в Пикачу покебол, чтобы поймать его.

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If you've already started your journey as a Pokémon trainer, you'll need to start a new campaign for this trick to work. When you begin gameplay on your new account, you'll see a Squirtle, a Bulbasaur, and a Charmander appear on your screen available for the catching. If you catch one of these, the others disappear and so will your chance to start with Pikachu. So, walk away from these Pokémon until they are out of sight. When you walk far enough away, the Squirtle, Bulbasaur, and Charmander will reappear on your map. Stick to your guns, and walk away from them again. After rejecting the three normal starter Pokémon three times, Pikachu will appear alongside them the fourth time. Instead of walking towards one of the other three Pokémon, walk towards Pikachu and tap on it. When you do this, the other three Pokémon will disappear, leaving Pikachu as the first Pokémon to join your pack. What a headstart!