Lay the fan down on your working surface and spread the staves out equally.  Continue spreading out the fan until the staves form a semicircle with a rotation in between 90 and 180 degrees. Make sure that the staves are all positioned at an even distance apart from one another. Locate lowest pair of double holes in your first stave. Insert a long piece of nylon fishing line through the right hole of this set and securely knot it in place. Cotton twine and embroidery floss will also work. The string should either be transparent or should match the color of the staves. Weave the nylon line through the matching hole of each stave, knotting it around the side of each hole before continuing to the next one.  Continue until all 12 staves are strung together. This nylon line will hold the "open" position of the fan, preventing it from opening any further than this. Consider placing a small bead of super glue on the first and final knots in your nylon line to help keep the knots secure.  Keep the glue on the nylon line itself. If you get glue on the stave, it could create an unappealing mark or smear. Let the glue dry before continuing. Open and close the fan a few times. If it works properly, the project is complete. If the fan does not close completely, you may need to undo the nylon line and try tying it on again, leaving more space in between each separate stave this time.

TL;DR in Russian:

Раскройте веер. Проденьте леску через первую спицу. Проведите леску через остальные спицы. Закрепите начальный и конечный узелки. Протестируйте веер.


Lay the frame face down on a flat surface, and place the canvas inside with the decorated side down.  Ensure that you do not scratch the decorated side of the canvas when setting it into the frame. The canvas should sit on the frame's inner lip. If the canvas is bulging out of the frame or is uneven, rearrange it so it sits perfectly inside the frame. Keep in mind that every frame will be different; some fit very tightly, and others are looser. Pick one side to start with. Notice where the edge of the canvas meets the edge of the frame. Slide the pointed end of the clip in between the frame and the canvas's edge. Then, pull the clip over the stretcher bar and press firmly in place.  The stretcher bar is what the canvas is stapled to. Push down on the clip hard enough to ensure it stays in place. Attach the other three clips in the same way. Space the clips evenly around the canvas. Position the clips where you want them on the frame. One in the middle of each stretcher bar will work.  Then, use a pencil to draw a mark in the holes of the canvas clip, and draw marks for all four canvas clips. Ensure the marks are dark enough for you to see, then drill a small pilot hole at each mark, taking caution to not drill through the frame or stretcher bar.  Set the clips over the holes, and use screws to secure them. Now, you can check the finished product. The frame should fit snugly around the canvas. If the canvas slides out, you probably need to push the canvas clips down more tightly.

TL;DR in Russian:

Вставьте холст в рамку. Зафиксируйте насадочные скобы на холсте, если, конечно, вы купили именно такие. Прикрепите скобы для холста, требующие привинчивания, если вы купили именно этот вид. Аккуратно переверните картину вверх ногами.


Lay the headboard flat on the ground with the side facing inwards to the crib showing up. You can recognize this side by the holes for the brackets or dowels that will usually exist on the inward side. Some beds show little difference between the headboard and footboard. Simply choose one of the pieces and lay that one on the ground facing up. These brackets will eventually attach the headboard and footboard to the mattress support so they must be facing the inside of the crib.  Some headboards might already have the latch brackets attached; if so move on to the next step. Cribs that have long thin side boards (usually those with drop rails on each side) will attach differently. For these, insert the hardware of the side board into the headboard and footboard. If there is a location to screw these pieces together then you should do so. For newborns you will want the base of the crib at the highest level so you would attach the brackets or side rails at this level. Older babies will need a lower crib base. Most stationary rails will have dowels on the ends. Slide the dowels into the latch brackets on the headboard and footboard on one side of the crib and screw them to the crib.  This attachment might require you to screw the rail in place. Using your Phillips screwdriver, screw the pieces together. They should be tight enough that the rail does not shake. Sometimes your stationary rail will not have dowels but rather attach only by screws. In this case use your Phillips screwdriver to attach these screws to the rail. Again, this should be tight enough that the rail does not shake. If your crib has side boards and two drop rails then you will not yet attach the rails. Skip to the next step. The mattress support will be a board, a panel (looks like a ladder) or springs in a frame, depending on your particular crib. This is what the mattress will be resting on so it is very important that this be secure. Slide it into the appropriate height and attach to the headboard and footboard using either screws, nuts and...

TL;DR in Russian:

Положите основную часть на землю. Прикрепите кронштейны с внутренней стороны верхней части. Прикрепите колесики. Прикрепите поддерживающую часть матраса к основанию кроватки. Прикрепите колесики с передней части кроватки. Проведите свободные пружины и вставьте их в нижнее отверстие в нижней части колесиков. Проверьте состояние кроватки. Положите матрас на кроватку. Прикрепите колесики, если хотите. Еженедельно проверяйте вашу кроватку на случае, если появились острые углы или расшатались болты.


Lay the notebook flat so that you can see both the reverse side of the first page on the left and the front side of the second page on the right. The sections can be vertical columns or horizontal rows, depending on what you’re more comfortable with.  Adjust the number of sections per page according to the size of your pages and how many assignments you have. Lay it out in a way that makes sense to you. The point is to set up so that you'll find it easy to use and will consult it daily. A planner that you don't like using obviously won't help you organize your homework and get assignments done. For example, Monday, March 3; Tuesday, March 4; and Wednesday, March 5.  This is where you will record your homework assignments from that day. If you structure the sections horizontally, you can use the margin or make a column on the right side to keep track of when your assignments are due. ” This side is where you keep track of extracurricular activities, like band practice, sporting events, and dance class. You can divide it up into days like you did on the right side, or you can just list everything in the order that it will occur. You can add other sections to this page if there is anything else you need to keep track of. The more information you write down, the more you’ll use your planner as a reference. And if you’re using your planner regularly, you’ll be less likely to forget an important assignment.

TL;DR in Russian:

Откройте вторую страницу. Разделите правую страницу на три части. В каждом поле укажите день недели и дату. Озаглавьте левую страницу "Внешкольные занятия" или “Ближайшие события”.


Lay the square scarf flat out on the floor or on a table in front of you. Fold it in half diagonally, so that it forms a triangle. It does not have to be absolutely perfect. You'll be holding the two smaller angles of the triangle. You may want to twist the ends to make them stay how they are and look more tapered. Bring the two ends round to the back of your neck. Swap them over, so that your left hand is now holding the right end and your right hand is holding the left end. They should rest on your chest along with the front of the scarf.  It should hang in a triangular shape, with the two ends tapering off either side. If the scarf is too tight around your neck, simply grasp it at the front and gently pull it a little looser. Place the knot as high or low on your chest as you like. Remember, the scarf should be relaxed and comfortable to wear.

TL;DR in Russian:

Форма треугольника. Возьмите два конца платка и поднимите их вверх. Оставшаяся треугольная часть платка должна быть расположена на груди. Потяните за концы вокруг шеи.


Lay your fabric flat (or folded in half, if the pattern directs you to do so) and place your pattern over the top. Follow your traced lines and the guide to cut out your fabric in the matching shapes. If you are using a dress for the pattern use your traced outline of half the dress, drawn after being folded in half and placed along the folded edge. Cut along this line, and unfold the fabric to expose a complete front of your dress.  Add ½ inch of extra fabric around the edges of the dress for seam allowances. Most patterns already have this included in their measurements, but you will need to keep this in mind if you are tracing a dress for your pattern. If you want to add sleeves to your dress, these will need to be cut as separate pieces from the body of the dress. Cut your dress fabric in a tank-style top and then sew your sleeves on later. Be sure to cut the fabric for the back of this dress as well at this point, using the same method as you did to cut the front. Follow the sewing directions on your pattern. Typically the sides of the dress will be sewn first. Turn your fabric inside-out and fold ¼ of an inch over on either side, using an iron to flatten it out. Then, use a zigzag stitch to sew the front and back together, and a top stitch to attach your newly formed seam to the body of the dress. The top stitch will help the fabric to lay flat along the seam and add a more professional look to your dress.  Follow any specific directions on your pattern for sewing additional sections of your dress. If your pattern directs you to sew something other than the sides first, do so. For a simple neckline, fold over ¼ inch of fabric along the edge and iron it flat. Use a straight stitch along the collar to sew the edges in place and keep them from fraying. You can adjust how deep the neckline plunges by measuring the distance from your waist to the desired area on your bust, and adjusting your fabric accordingly. On the bottom of the dress, fold over ¼ of an inch of fabric and iron it down flat. If you have...

TL;DR in Russian:

Вырежьте детали. Пошив. Обработайте горловину. Подшейте низ. Закончите свое платье.


Lay your paper vertically so you can fit the entire tower on your sheet. Use a pencil and ruler to make a straight vertical line in the center of the page to use as your guide. Since the Eiffel Tower is symmetrical, it will look the same on both sides of the line. Make sure there’s a small gap between the top and bottom of the page and the center line so you have room to draw the tip and legs of the tower.  Work lightly so you can easily erase your marks if you make a mistake. You can work with your paper horizontally, but you won’t be able to draw your tower as tall as you would if it was vertical. The top of the Eiffel Tower has a viewing platform and antenna that are shaped like a square and triangle when you look at them from the front. Draw in a small square that’s about the size of your thumb nail at the top so the line goes through the middle of it. Once you have the square drawn, put a triangle with a steep point on top of it for the antenna. Don’t draw the square and triangle too big or else you won’t be able to draw the rest of the tower proportionally correct. Find the halfway point of the center guide and make a narrow horizontal rectangle that’s about twice the width of the square. Then find the halfway point between that rectangle and the bottom of the line so you know where to place the second rectangle. Make the second rectangle about twice the length of the first one. Place your pencil on one of the bottom corners of the square on top. Draw a curved line down so it goes through the top corner of the upper rectangle and ends at the top corner of the lower rectangle. Repeat the process from the other bottom corner of the square on the opposite side of your tower. Don’t extend the curved lines all the way to the bottom of the page since the legs on the bottom of the Eiffel Tower are straighter. Start your lines about a third of the way down the center guide for your tower. Draw a line on one side of the guide so it follows the same curve as the line you just drew. End the curved line so it’s...

TL;DR in Russian:

Проведите посередине листа бумаги вспомогательную прямую линию. Нарисуйте на верхнем конце линии квадрат с треугольником. Добавьте 2 горизонтальных прямоугольника, вытянутых перпендикулярно к вертикальной линии, чтобы изобразить смотровые платформы. Соедините изогнутыми линиями углы квадрата с углами нижнего прямоугольника. Проведите от центральной прямой изогнутые линии, параллельные нарисованным раньше. Проведите вниз линии от нижнего прямоугольника под углом 45 градусов. Дорисуйте изогнутую вверх кривую, чтобы соединить опоры башни. Проведите горизонтальные отрезки между изогнутыми боковыми линиями, чтобы обозначить балки. Нарисуйте крест в каждом прямоугольнике балок. Готово!


Lay your rope and crown knot on your table and, using your fingers or a tool, like a screwdriver or fid, loosen the weave of your rope below the end strand fastener. You'll need your end strands to pass through the main body of your rope to complete your splice. After you loosen the strands, divide them into one near (closest to you), one middle (in between the other two strands), and one far (farthest from you) strand. This will make weaving your splice easier. Your final end strand will pass under and around the far strand to come through the gap between the far and middle strands. After this, you can pull the strand until there is no remaining slack, much as you did the first three strands.

TL;DR in Russian:

Ослабьте плетение целой веревки. Включите в плетение последнюю прядь.


Lay your ruler on the paper, then trace a pencil along the straight edge. This line segment will form one side of your equilateral triangle, which means that you will need to draw two more lines of exactly the same length, each reaching toward a point at a 60° angle from the first line. Make sure that you have plenty of room to draw all three sides! Slide a pencil into your compass, and make sure that it's sharp! Put the point of your compass at one end of the segment, and set the pencil point at the other. Do not adjust the point of the compass, and do not change the set "width" of the tool from the compass point to the pencil point. Swing the pencil-point of the compass in a quarter-circle up and away from the line segment. Without changing the width of the compass spread, move the point of the compass to the other end. Carefully swing the pencil-point of the compass so that the new arc crosses over the first arc that you drew. This is the apex (the "top" point) of your triangle. It should lie at the exact center of the line segment that you've drawn. You can now draw two straight lines leading to this point: one from each end of the "bottom" line segment. Use a ruler to draw two more straight line segments: the remaining sides of the triangle. Connect each end of the original line segment to the point at which the arcs cross. Make sure that the lines are straight. To finish the job, erase the arcs that you drew so that only the triangle remains!  Consider tracing this triangle onto another page. This way, you can start fresh with a clean shape. If you need a bigger or a smaller triangle, repeat the process but adjust the length of the original line segment. The longer the sides, the bigger the triangle!

TL;DR in Russian:

Проведите прямую линию. При помощи циркуля проведите дугу. Над первой стороной треугольника проведите дугу. Переставьте циркуль. Над первой стороной треугольника проведите вторую дугу. Отметьте точку пересечения двух дуг. Нарисуйте треугольник.


Laying out your clothes the night before a big event can help you during the event. By laying out your clothes, you can identify any issues with what you plan to wear (lint, loose threads, etc.). This ritual can also help increase your confidence by giving you a chance to visualize how you will look at the event. Aim to walk for 30 minutes per day at least three times per week to improve your stride. As you practice walking, remember to stand tall, keep your arms at your sides, and take long brisk steps. The exercise will do you good and your walk will also improve as a result. Standing tall with your arms and legs spread out wide will help you to feel more confident. This type of dominant pose also reduces cortisol and increases testosterone, which will add to your confidence. Take a moment to duck into bathroom stall or empty room and power pose for a minute before you need to walk confidently. If you are nervous, don't focus on how nervous you are because that will only make you more nervous. Instead, distract yourself by looking at humorous images on the internet or talking to a friend who is good at making you laugh.  You can also try a distraction technique like trying to count down from 100 by 7. You can also pick a color, and look around the room to find all the objects that you can that contain that color. Always keep a small bottle of mouthwash on hand to quickly swish away bad breath and brighten your smile. This small ritual will eliminate any fears you may have had about bad breath or food stuck in your teeth and allow you to walk more confidently.  Some people recommend chewing a piece of ginger. This both helps keep your breath fresh, and may help you relax. Being in the know can also boost your confidence by giving you some interesting topics to bring up in conversations with strangers. Just steer clear of bringing up anything too depressing or politically divisive. Stick to lighter topics that you think others might find interesting.

TL;DR in Russian:

Выработайте у себя полезные привычки. Теперь поработайте над самой походкой. Практикуйте сильную позу. Отвлекитесь от негативных эмоций. Всегда держите под рукой жидкость для полоскания рта или спрей для свежего дыхания. Прочитайте последние новости и будьте в курсе самых крупных событий.


Lead on to what you love, reveling in what you do, loving what you feel or hope to know. Get exquisite and elegant or complex thoughts in your mind, then challenge others in your quest, living positively, in what you hope may work (encouraging oneself). Do better comparably, overcoming fear [or hate] with greater-things than you can hope, according to the moment.   Sky dive because of faith in a key human being, that special one who packed your parachute. Drive at highway speeds having implicit faith (some expectancy): drivers obey rules, maintain skill and alertness, and that everyone stay on their side of the line to remain alive. Eat confidently in faith at a restaurant believing in (relying on) the cook to not kill you, with faith that he or she keeps food pure, fresh and safe. Be rewarded at least as a first-rate achiever (or as "the one") by greater levels of this. Champion a cause, clap your hands, keep "rhythm" -- accept rules, respect a jury decision. Agree to compete or cooperate, have peace or strive and struggle together to have a home, school, team, amiable or hateful work place, follow a leader,... Champions may succeed by a firm belief and faith, in a greater possibility, through his or her belief and actions toward visualizing and following a goal, believing in and doing more in certain areas than most others do. Receive "champion caliber" insights, accepting your free gift of a greater vision of more, still, being possible, for some cause, or motive. This goes beyond merely discrete limits on actualizing hopes. It is in an area of verifiable events, but it is beyond limits of concepts seen in day by day routine. It's a feeling deep inside that gives people a sense of something greater than the mechanical logic. Let this blessing of happy fortune take root, as a seed and allow the roots of this gift to motivate you.  If you're a non-believer (religiously), put your faith in your opportunity: that with cooperation, goodwill, and charity one can transcend hate and oppression in the world. Or,...

TL;DR in Russian:

"Поднимите инстинкт на ступеньку выше". Поймите, что вера в "возможное" будущее или предвидение исхода вне обычной и обыденной ситуации, является тем стоящим, что в значительной степени определяет чемпиона. Основывайте свою веру на знаниях через обучение. Верьте в достижение прогресса. Постройте доверие в семье. Используйте сомнения для подтверждения своей веры.


Leaders inspire their followers to accomplish specific goals or objective. Before taking others to a place, you need to know where you are going. Create clear objectives for yourself and make sure you can describe them easily and passionately to your subordinates. Make sure goals are measurable, specific, and time-bound so that you and your team can track progress. Pay attention to the people you lead when you give instructions. For example, if you are met with a blank stare, take the time to make sure they fully understand. Being a good communicator is an important part of showing you have what it takes to be a leader.  When you are training people under you, for example, adopt an “open door” policy, or allow them to come to you whenever they need help. When leading a committee on enacting social change, tell your team your ideas and invite them to contribute. You can build relationships with your team by listening carefully and asking intelligent questions. Listen more than you talk. Be willing both to ask your subordinates questions to help them stay motivated, and ask questions of your supervisors.  For example, ask questions and call on others while you speak rather than giving a solid monologue. Call on people to answer questions when no one volunteers an answer. It can be tempting to jump up in front of your team and prove that you know what’s going on by talking a lot. However, good leaders promote conversation amongst their team members. Listen when people present ideas. Repeat back an instruction in your own words when someone has finished speaking. Nod while others talk, and make steady eye contact. Keep your body language open by fully facing the person you're talking. Focus on their face instead of glancing around the room. To demonstrate your leadership qualities, show that you aren’t afraid of to resolve conflict. You should also focus on being objective and showing followers that you are trustworthy. To successfully navigate conflict, you must have the respect of your peers and the people...

TL;DR in Russian:

Ставьте цели. Общайтесь с командой. Укрепляйте связи. Будьте справедливы. Делегируйте задачи.


Leadership courses offer intensive training in skills like project management, collaborative problem-solving, and critical thinking.  These are skills indispensable to any workplace and can help you move up in your company faster.  Some leadership courses are available as online certifications, however you can take leadership courses through a local college. If you are faced with a new challenge, ask a senior coworker how they would begin the project. If you run into an unexpected problem, reach out to a manager for assistance and trouble shooting.  Leverage other people's experience to complete tasks effectively and efficiently.  The next time you encounter the same problem, you'll be prepared to tackle it independently. People will respect you for asking, valuing their opinion, and offering assistance more frequently. . Not everyone is a natural public speaker, but there are ways to overcome stage-fright, along with other pitfalls of public speaking.  Join Toastmasters.Toastmasters is an international organization devoted to helping people become better, more comfortable public speakers.  Many businesses support an internal chapter and encourage their employees to join, but you can find Toastmasters clubs in nearly any community.  Learn how to speak without filler words.  "Uhm," "like," and "uhhhh" are just a few examples of filler words that creep into everyday speech.  These words can distract listeners from the message we are trying to present and may even make the speaker seem unprepared or lacking in knowledge.

TL;DR in Russian:

Пройдите курс лидерства. Не бойтесь обращаться за помощью и задавать вопросы. Развивайте коммуникативные навыки


Leading a sedentary lifestyle contributes immensely to bone loss.  Particularly if your job requires you to sit for long periods of time, be sure to take frequent breaks to stand, stretch, or take a quick walk. Along with eating a diet rich in calcium and other nutrients, this is the key to building and improving bone mass.  Exercise to keep those bones strong! The National Osteoporosis Foundation recommends about 30 minutes of weight-bearing exercise every day. Some effective weight bearing exercises include  walking dancing jogging jumping rope skiing climbing stairs In addition to getting plenty of weight bearing exercise, it’s also a good idea to improve your strength by lifting weights or using elastic bands. This will not only improve bone mass, but also aid in strength and balance, which can help prevent falls (and broken bones) as you get older.   Alongside lifting weights, yoga, tai chi, and pilates are good ways to incorporate resistance training into your routine. Be careful though! Some positions are not recommended for people who already have osteoporosis.   Try to do resistance training 2-3 days per week. Work each major muscle group if you can (legs, hips, back, abs, chest, shoulders, and arms), but if you aren’t up for that, rotate and work on a different set of muscles each day.

TL;DR in Russian:

Вставайте! Занимайтесь физическими упражнениями. Уделяйте время тренировкам на сопротивление.


Leading an interesting and fulfilling life will make you more attractive to potential mates. After all, would you want to date someone who seemingly has no interests, hobbies or friends? Become a well-rounded person by spending time with friends, pursuing your own interests, and developing new hobbies. That way, when you finally meet the right girl, you'll have plenty to offer her in return. You can't expect another person to love you until you love yourself. While everyone has their insecurities, letting them get the most of you will only make you unattractive to potential mates. If you find you cannot overcome your insecurities, ask a friend to point out your attributes. If that isn't effective, work on building your confidence with a counselor, therapist or a trusted member of the clergy.  Write in a positivity journal. keep track of your accomplishments, compliments people give you and any good thoughts you have about yourself throughout the day. Negative thoughts about yourself may not completely go away, but focusing more on the positives in your life will improve your overall feeling of self-worth.  Encourage yourself. Making positive affirmations each day can help you become self-confident. For a few moments each day, look at yourself in the mirror and tell yourself something encouraging, whether it's something you believe about yourself or something you would like to believe about yourself. You can even write out your affirmations and place them in accessible locations, like inside your wallet or the welcome page of your mobile phone.  Forgive yourself. Meanwhile, remember that no person is perfect, and everyone makes mistakes. Be sure and forgive yourself when you demonstrate imperfection. Neediness is a good way to repel romantic partners. And those who are attracted to desperation are probably not the best candidates for a healthy relationship. When you meet a girl, don't immediately drop the rest of your life to be at her every beck and call, and don't bombard her with endless calls and texts....

TL;DR in Russian:

Живите полноценной жизнью. Демонстрируйте уверенность. Не впадайте в отчаяние. Определите самые для вас важные качества. Оставайтесь гибким. Не судите людей по внешности.


Leaf celery (Apium graveolens var. secalinum) grows from a strong stalk and produces delicious leaves that are more flavorful than the leaves of other varieties. While there are several varieties of leaf celery to choose from, a few popular varieties include Par-Cel, a Dutch heirloom variety, Safir, which has a spicy crunch to it, and Flora-55, which is best at resisting bolting (flowering). Celeriac (Apium graveolens var. rapaceum) grows an oversized root that can be harvested and eaten in addition to the stalks. A root takes about 100 days to grow large enough to be harvested and cooked. Celeriac, which likes especially cool coastal climate conditions, comes in several varieties including Brilliant, Giant Prague, Mentor, President and Diamant. Traditional celery (Apium graveolens var. dulce) requires long, temperate growing seasons and takes about 105 to 130 days to mature enough for harvest.  It does not like extreme temperatures and grows best with conditions under 75 °F (24 °C) during the day and between 50 and 60° Fahrenheit (10-16° C) at night. Some varieties include Conquistador and Monterey, which are ready for harvest earlier than most varieties, Golden Boy, which produces stunted stalks, and Tall Utah, which produces tall, vibrant stalks.

TL;DR in Russian:

Листовой сельдерей (Apium graveolens сорт secalinum). Корневой сельдерей (Apium graveolens сорт rapaceum). Традиционный сельдерей (Apium Graveolens сорт Dulce).


Leaf springs consists of thin strips of spring steel banded and bolted together. Take them to a spring shop and have them de-arched, or use a reverse shackle.  Another option is reversing the set up by placing the axle on top of the leaf spring, which is called a flip kit. This can be done by a home mechanic with common hand tools.     To get even greater or increased drop, couple the flip kit with lowering blocks. These are available online or from your local auto parts store. They come in differing heights and will enable the vehicle to drop extremely low. They can be installed by a home mechanic. Depending on how low you go, you may have to install a C-notch above your real axle. The purpose of the notch is to give you a greater clearance between your frame and axle.

TL;DR in Russian:

Настройте рессоры вашего авто. Снимите рессоры задней подвески вашего автомобиля.


Leafy green vegetables have high levels of vitamins, minerals and other nutrients. Importantly for liver function, they can lower the level of fat deposits in the liver. Leafy greens include spinach, collard, beet, turnip and mustard greens, kale, the cruciferous vegetables (cauliflower, cabbage, broccoli, Brussels sprouts), Swiss chard, dandelion greens, and all lettuces. Beets alone won't lower your liver enzymes, but they're high in "flavonoids" that act as antioxidants that support liver function. Avocados can also be helpful, as they have a lot of vitamin E, which is an effective natural antioxidant. Avocados and walnuts have precursors for the body’s primary antioxidant — glutathione.  Walnuts are also a good source of omega-3 fatty acids, which can reduce liver inflammation. Other nuts, including walnuts, Brazil nuts, pecans, and almonds also contain B vitamins and minerals in significant amounts. Foods that are high in fiber prevent your body from absorbing cholesterol. By reducing the amount of cholesterol your liver has to process, you increase liver health and lower enzyme levels. Fiber also increases the liver's bile secretion, improving fat digestion and preventing liver disease down the line. Foods high in fiber include:  Oat, wheat, corn, rice bran Beans (lima, adzuki, black, red, kidney, white,navy and pinto beans), lentils (red, brown and yellow) and peas Berries (raspberry, blueberry, strawberry, blackberry, loganberry, gooseberry, boysenberry, salmonberry) Whole grains ( wheat, oats, corn, rye, teff, buckwheat, brown rice) Leafy green vegetables (Greens of turnips, mustard, collard, beets and Swiss chard, kale, and spinach) Nuts (almonds, pistachios, cashews, walnuts) and seeds (sesame, pumpkin, flax, sunflower) Fruit (especially those with edible rinds such as pears, apples, prunes, plums, peaches, apricots) Vitamin C helps in tissue repair and wound healing. Eating citrus fruits or drinking their juices will help the liver heal, bringing enzyme levels back to healthy levels. Citrus fruits...

TL;DR in Russian:

Ешьте больше зеленых листовых овощей. Ешьте больше продуктов, богатых антиоксидантами. Ежедневно употребляйте 35–50 граммов клетчатки. Пейте цитрусовые соки, богатые витамином C. Ешьте больше овощей семейства крестоцветных. Узнайте у врача, какое количество белка вам необходимо. Больше пейте. Избегайте продуктов, которые вредны для печени.


Leafy nut grass has too many obstacles, preventing herbicides from sliding down to the "nuts" and the root. Herbicides work best early in the season, while nut grass is still young and has minimal leaves. Products that contain MSMA or products with a chemical called bentazon work best. Nut grass is a common enough problem, so typically speaking, herbicides that work against the weed will be labeled as "nut grass killers." The herbicide works best when the weed is growing vigorously, and may not be as effective if applied immediately after cutting the weed down. Wait two or more days after your last lawn mowing before applying the chemical to the lawn. Wait several days after your last watering, and do not spray the herbicide if you may get rain four hours after application or if you expect heavy rains to follow in coming days. Water will wash the chemical away, and it may not have the chance to do its job before that happens. You will usually spray diluted MSMA herbicide over your entire lawn. For instance, the instructions may tell you to mix 1.5 ounces (45 milliliters) of chemical into 5 gallons (20 liters) of water to treat 1000 square feet (92.9 square meters) of lawn. Warm season grass may only require two applications, but cool season grass may need four to eight applications before the nut grass dies off completely.

TL;DR in Russian:

Используйте гербициды до того, как у осоки вырастут пять листьев. Выберите подходящий гербицид. Дайте траве расти в течение нескольких дней перед применением гербицида. Примените гербицид во время сухого периода. Прочитайте инструкцию на бутылке гербицида, чтобы определить, как правильно его использовать. Во время вегетационного сезона обработайте газон несколько раз.


Leafy vegetables, flowers, and plants can use a lot of nitrogen when they put on most of their growth. To help plants grow, apply the blood meal in spring. Because the plants will use the nitrogen and it will gradually wash away, reapply the blood meal every 2 months during the growing season. Avoid using blood meal year round since overuse can burn the plants or your lawn. Consider switching to a general fertilizer during the rest of the year. Measure the space where you'd like to adjust the soil. Due to blood meal being so concentrated, you'll only need 1 cup for every 20 square feet of soil. For example a small container or window box may only need a few spoonfuls of blood meal while a 100 square feet garden will need 5 cups. Read the manufacturer's instructions to determine if you need to mix the blood meal into the top few inches of soil. Some instructions may have you dilute the blood meal with water and pour it on the plant or soil. While you can sprinkle a little blood meal on soil to deter animals, always mix or dilute it when adjusting nitrogen levels in your soil. Although you can apply blood meal to the soil of many plants and vegetables, don't use it on peas, beans, and other legumes. The roots of legumes have bacteria that add nitrogen back into the soil. You should also avoid using blood meal on seedlings. If you accidentally spread too much blood meal, you'll notice that your plants may be growing large leaves, but aren't flowering. To reduce the nitrogen and help the plant recover from nitrogen burn:  Remove any dried, discolored leaves from the plant. Spread wood mulch around the plant or over the soil. Apply bone meal or a phosphorous fertilizer. Use water to leach the nitrogen away from the plant or ground.

TL;DR in Russian:

Начните добавлять кровяную муку ранней весной. Определите, сколько вам нужно кровяной муки. Перед использованием смешайте кровяную муку с почвой или водой. Не удобряйте кровяной мукой саженцы, фасоль или бобовые. Уменьшите количество азота в земле, если добавили слишком много кровяной муки.


Lean in slightly toward the person you are talking with. Slouching back and/or crossing your arms sends out a signal that you are bored or perhaps upset by a conversation. When you’re talking to someone, or they are talking to you, looking in their eyes shows confidence and that you are fully engaged in talking with them. If someone isn’t making eye contact with you, don’t jump to conclusions. Cultural differences sometimes deem eye contact inappropriate, or it could be a sign that someone is intimidated by you. Give it time and see if you can figure out the cause. There is a difference between making eye contact and staring at someone. You definitely don’t want to watch what someone else is doing if you are not directly having a conversation with that person at that time. It may be intimidating to that person, and is considered rude and sometimes creepy by most people. People feel much more at ease around someone who smiles. We don’t mean plaster a fake smile on your face at all times, but during a conversation, it helps to smile occasionally – especially if someone said something interesting or funny.

TL;DR in Russian:

Сидите и стойте прямо. Поддерживайте зрительный контакт. Старайтесь не глазеть на людей. Улыбайтесь.


Lean in slowly for the kiss to build dramatic anticipation. The more excited you and your partner are for a kiss to commence, the more intense it will be when you finally connect your lips.  Start off with small pecks and build up to bigger and more intense kissing. By starting small you can slowly ease into an intimate act with your partner. Take breaks between kissing your partner to look at one another without touching lips. You can leave your hands on your partner's hips, shoulders, or run your hands across your partner's face in smooth caresses. By staring into your partner's eyes, you can show him/her that you are truly absorbed in them as a unique person. There's nothing worse than a slobbery kiss. Just nothing. Other than making you appear to have no idea what you're doing, nobody wants to have your spit all over their face. Well, maybe just a little bit of spit.  Avoid opening your mouth too wide. A wide-mouthed approach can cause you to lose a ridiculous amount of saliva to your partner's precious face. Swallow often. Don't forget to swallow your excess saliva while kissing. Your spit has to go somewhere, just don't make it your partner's face. You want your lips to be in a nice plump purse, but avoid pursing your lips too tightly. If you tighten your lips together too strongly in a protruding kissy face, your lips will lose their plumpness and will not be as luscious for kissing.(Ladies: this is the same kissy face you make when putting on your lipstick!) Most right-handed people will feel more natural tilting their head to the right, and left-handed people will prefer to tilt left. The important thing is that you and your partner are tilting the same direction (i.e. both to the right or both to the left), which will create a mirror-effect and allow you to lock lips.  Transition smoothly between tilting your head to the right and the left. You can make your kissing game more interesting by changing up movements from side to side every few kisses. The transition should come at the end of a kiss and...

TL;DR in Russian:

Не спешите. Оставьте слюнявые поцелуи своей собаке. Пусть ваши губы легонько сжимаются. Немного наклоните голову в ту или другую сторону. Воспользуйтесь языком для поцелуя взасос. Прерывайте поцелуи ради романтических взглядов. Будьте креативны.


Lean protein is an essential nutrient in your diet.  It provides the basis for the majority of your body's processes and functions.  Choosing healthy, lean sources of protein at each meal can help meet your body's needs each day.  In general, one serving of protein is about 3-4 ounces.  This is the size of your palm or a deck of cards.  Most of your protein choices should be lean.  These contain higher amounts of protein and less fat which can help support a healthy weight.  Choose items like poultry, eggs, lean beef, seafood, legumes, pork, tofu or low-fat dairy products. It's appropriate to eat higher fat protein sources on occasion.  However, these types of foods should not be the main source of your protein. Both fruits and vegetables are low in calories and incredibly nutrient rich.  Eating adequate servings of these foods can help you reach a variety of your nutrient goals each day.  One serving of fruits is 1/2 cup or one small piece of fruit.  One serving of vegetables is one cup or two cups of leafy green vegetables.  Make half of your plate a fruit or vegetable to help you meet your daily goals. Choose a variety of fruits and vegetables that are deep in color.  These contain more nutrients compared to paler vegetables.  For example, choose spinach over iceberg lettuce or choose butternut squash over yellow summer squash. Also choose a wide variety of fruits and vegetables each day and week.  You will limit your nutrition if you only eat one or two types of fruits and vegetables. When you're eating foods like bread, rice or pasta, it's beneficial to eat 100% whole grains instead of refined grains.  Whole grains are less processed and contain the entire grain — bran, endosperm and germ.  These foods are typically higher in fiber, protein and other essential nutrients.  Choose items like brown rice, quinoa, whole grain oats or 100% whole wheat bread. Refined grains are those that are more processed and generally do not contain the nutrient containing parts of the grain.  Refined grains are lower in...

TL;DR in Russian:

Выбирайте источники чистого постного белка. Ежедневно употребляйте по пять-девять порций фруктов и овощей. Выбирайте цельнозерновые продукты вместо продуктов из очищенного зерна. Ограничьте употребление продуктов глубокой переработки с низкой питательной ценностью. Пейте больше воды. Подумайте об употреблении пищевых добавок.


Lean protein, like fish, chicken breast, nuts, and beans, makes your body work harder at digestion than simple carbohydrates do, which can speed up your metabolic process. Try to eat about 46 g of protein per day for a balanced diet. Protein also makes you feel more full for longer to prevent overeating. As you do your normal exercise routine, try incorporating some weight training with dumbbells or kettlebells to gain more muscle. Start out by doing 2 to 3 sets of 10 reps of bicep curls, squats, or tricep curls.  Find dumbbells that aren’t too heavy and don’t hurt your arms too much. You should feel a burn as you use them, but your arms shouldn’t hurt. Building up your muscle mass can boost your metabolism over time. Green tea is a rich source of antioxidants known as catechins, and plays a vital role in giving your metabolism a boost. Try drinking 2 to 3 cups of unsweetened, brewed green tea per day to increase the rate at which your calories are burned. Although coffee is sometimes marketed as a metabolism-booster, it will not make you burn your calories any faster.

TL;DR in Russian:

Ешьте больше белка, чтобы стимулировать пищеварение. Попробуйте заниматься силовыми упражнениями, чтобы нарастить мышечную массу. Пейте зеленый чай вместо сладких газированных напитков и соков.


Lean proteins, such as chicken and fish, are essential if you’re trying to get rid of belly fat. High-quality lean proteins help stabilize your blood sugar and fill you up, keeping you from feeling the urge to snack on unhealthy foods later.  Eating plenty of lean proteins can also help regulate your insulin and cortisol levels, both of which help get rid of your muffin top. Wild salmon is a particularly good source of lean protein that also contains belly fat-fighting omega-3 fatty acids.  Eggs are also a great source of lean protein that contain relatively few calories. Eggs are also generally inexpensive, making them a great option for fighting belly fat on a budget. Like lean proteins, eating more fiber is essential for getting rid of your muffin top. Fibrous foods help you stay full and satisfied longer, decreasing your desire to snack and your caloric intake.  Apples, bananas, raspberries, pears, and strawberries are all high fiber fruits that can help fill you up and fight belly fat.  Broccoli, brussels sprouts, turnip greens, and green peas all contain several grams of fiber per serving. Antioxidant-rich foods, such as kale and spinach, can reduce inflammation that contributes to belly fat. In addition, these foods contain several of the vitamins your body needs to stay healthy and keep on track with your fat-burning plan. Green tea is also a great fat-burning option that is high in antioxidants. While it may seem counter-intuitive to increase your intake of fat, healthy unsaturated fats can actually fight belly fat rather than add to it. Avocados, olive oil, raw nuts, and fish are all great sources of monounsaturated fats that will fill you up and give you more energy without increasing unwanted body fat. In contrast to unsaturated fats, which can fight belly fat, saturated and trans fats, such as those found in processed cheese, can contribute to belly fat and easily derail your progress. Sugar is likely one of the biggest contributors to the development of your muffin top. Foods that are high in...

TL;DR in Russian:

Ешьте нежирную белковую пищу. Включите в свой рацион больше полезных пищевых волокон. Употребляйте достаточное количество богатых антиоксидантами продуктов. Добавьте в свой рацион больше полезных жиров. Не употребляйте слишком много переработанного сахара. Воздерживайтесь от переработанных углеводов. Регулярно ешьте здоровую пищу, чтобы поддерживать обмен веществ.


Lean your crutch up against the side of the car, right behind the driver's side door. Unlock the door while maintaining your balance, and carefully slide into the driver's seat. To avoid further injury, it is advised to slide in with your backside first. If you are using a second crutch, place it on the passenger seat or behind the driver's seat. Do not shut the driver's side door. Insert the key into the ignition, and turn it forward slightly so that the car turns on, but the engine does not start. Wind down the driver's side window and reach back for the crutch that you left outside earlier. As you bring the crutch into the car, make sure that the top (the padded under-arm part) is near the upper part of your body. When you close the driver's side door, make sure the top of the crutch goes through the open window; it should stick out the window a little bit. Buckle your seat belt and using your left hand, place the end of the crutch on the clutch pedal (the one on the far left). Push the clutch all the way in and apply the brake with your right foot while making sure the car is in neutral with your right hand. If it is, then turn the ignition all the way and wait for the engine to start. Once the car turns over, take the crutch off the clutch pedal and remove the emergency brake. ’  With your left hand, use the crutch to push in the clutch again, and with your right hand, shift the car into first gear. Grab the steering wheel with your right hand at the 2 o'clock position. Take your right foot off of the brake and use it to push in the accelerator, revving the engine to around 2,000 RPMs. Slowly release the clutch (using the crutch) until you feel the car start to pull forward. Push the gas in further and release the clutch completely (it's a push/pull relationship between the two pedals). Shifting from first to second is similar to the step above. Keeping your eyes on the road, start out with your left hand on the crutch handle and your right hand on the steering wheel. When it is safe to shift, move your...

TL;DR in Russian:

Сядьте в машину. Подготовьтесь. Запустите двигатель. Включите первую передачу. Повышение передачи. Понижение передачи. Завершение поездки. Поздравляем, у вас все получилось!


Leaning forwards or backwards is tempting, but offers the thrower less stability than if he/she were to stand upright.  For right-handed players, keep your right foot in front and your left foot in back. Most of your weight should be resting on your right foot, although you don't want to be leaning forward excessively. For left-handed players, keep your left foot in front and your right foot in back. Most of your weight should be resting on your left foot, although you don't want to be leaning forward excessively. You will want to keep your balance throughout the throw. Otherwise, you may pull or push the dart off in an unintended direction. Take the dart in your dominant hand's palm and run it through your fingers until you find the center of gravity. Put your thumb a bit behind the center of gravity while placing at least two, and possible four, other fingers on the dart. Do what feels comfortable for you. Any extraneous movement here means that the dart will not fly straight. Do not throw too hard, it is unnecessary and dangerous. Darts do not need a great deal of force to stick into the dartboard. Remember, the goal of the game is to score points, not determine who is strongest.

TL;DR in Russian:

Вы должны стоять прямо и устойчиво. Твердо упирайтесь ногами в пол. Правильно держите дротик в пальцах. Держите наконечник дротика слегка кверху и поводите рукой вперед и назад. Плавно метните дротик в мишень.


Leaning yourself back at an angle of about forty degrees is recommended when trying to sleep upright. If you are in a seat on an airplane, train, bus, etc. it may lean back slightly. If you are elsewhere, a reclining armchair is a good choice if you can find one. Otherwise, just lean against a surface at a slight angle. If you are not sleeping in a chair or other surface that is cushioned, you will want to make things more comfortable using the bedding you gathered. Even if your site is already cushioned, you may find a blanket and pillow makes things more comfortable for you.  Put a blanket, pillow, or mat on the ground or floor underneath you.  Put a blanket, pillow, cushion, or other padding behind you. This will provide support for your back.  Roll up a blanket or towel and place it or a small pillow behind you at your lower back. This will provide extra support for your lumbar region and minimize soreness. Place a thin pillow behind your neck. This will allow your head to fall slightly backwards, which can make it easier to fall asleep. Specialty neck pillows are made for this purpose, but you can use whatever you have available. Once you've prepared your sleep site and cushioned support, lean back and use your blanket to cover you. This can provide warmth and comfort, making it easier for you to fall asleep. If you don't have a blanket, try using a coat, sweater, or anything similar that's available. Read a book, listen to music, or whatever else helps you relax and go to sleep. Even though you are sitting up, this routine can help you fall asleep as you normally would.  Many people find that warm drinks or tea can help them become comfortable and sleepy (just stay away from caffeinated beverages). Chamomile tea is a good choice because it has a calming effect and is naturally caffeine-free.  Meditation and/or breathing exercises are also recognized as calming techniques. A simple breathing exercise is to inhale for a count of 3 or 4, then exhale for a count of six or eight. A few repetitions of this...

TL;DR in Russian:

Откиньтесь назад. Сделайте свое место для сна как можно более удобным. Используйте одеяло. Постарайтесь выполнить все свои ритуалы подготовки ко сну.


Learn how to be a good listener and let your friend know that you are there for them if they want to vent about their condition or if they'd rather talk about something else. Either way, having someone to talk to can be a huge relief to someone who is ill. Be honest with your friend if you don't know what to say. Illness often makes people uncomfortable, and that's ok. What is important is for you to be present for your friend and offer your support. Tell your friend that you are there for her no matter what. If you can't be physically present with your friend, send a card or make a phone call. It's easy to send a text or make a Facebook post, but mail and phone calls feel more personal and will feel more thoughtful to the recipient. Consider writing a thoughtful letter. This can be easier if you are someone who doesn't know what to say around people who are in difficult situations. You can write a letter, and then take time to edit it and rewrite it if you feel like you haven't conveyed your feelings well.  Focus on kind wishes, prayers for recovery, and good news that is unrelated to their illness. While its important to respect your friend's privacy, if your friend is open to questions they can be a great way to learn more about her condition and to find out more ways that you can support her. You can research her illness online, but asking her questions is the only way to know how her condition affects her as an individual, and just as importantly, how she feels about what she is experiencing. If your friend has kids, they are probably feeling isolated, lonely, and confused. Depending on the severity of her illness, they may also be feeling scared, angry, and worried. They need someone to talk to, and if they know and trust you, you can serve as a mentor and friend to them during this time. Take them out for ice cream and let them talk to you. Don't force them to say more than they seem comfortable. Some children just need you there as a reassuring force in their lives, while others may want to pour out...

TL;DR in Russian:

Беседуйте со своим другом. Пошлите открытку или позвоните. Задавайте вопросы. Поговорите с детьми больного.


Learn more about her. The more you know, the better you’ll be able to flirt and talk with her. Respectfully approach her friends and family and tell them that you’d like to learn more about her. Be open and honest with your intentions and they will better understand how to help you.  Do not present yourself as someone who you are not. This will certainly make things worse if she finds out that you have manipulated those close to her to get your way. Be polite when meeting her parents. Respectful behavior is important to provide an example of how you will treat their daughter. If she says she is unsure or not allowed to date in school, it's not the end of the world. As much as you want to go out with her, it's much more important that you establish respect early on. Do not suggest that she lies to her parents or goes behind their back. That will only get her into trouble and make you seem selfish for disregarding what her parents want. You may get frustrated if things don't go your way. You may not feel like you're being a bully to her but how are you treating her friends? You may not think you're doing anything wrong but if you don't know her friends, your constant questions may seem intimidating. Don’t be a bully! Research has shown that if you come across as a bully or intimidating that the girl may agree to give you what you want just to get you to stop.  Just because you get the response you’re looking for doesn’t mean that she is being sincere. You don't want to build a relationship on these terms. Make sure to make a good impression on them as they are her first line of defense.  If she is much more popular than you, or in a different social circle, more effort will be required. Try and talk to that group to get closer to her, and be seen in a different light.

TL;DR in Russian:

Общайтесь с ее друзьями и родственниками. Уважайте взгляды девушки, а также ее близких. Сохраняйте спокойствие и будьте вежливы. Поговорите с ее друзьями и узнайте больше о ней.


Learn proper form in this easy to use format first, if you have never lifted weights before. Choose an amount of weight that will allow you to do at least 2 sets of 10. People who are aiming to build leaner muscles, rather than muscle mass, may choose to use less weight and do 3 sets of 15 repetitions. After completing a set of repetitions with full range of motion, do a set of half range of motion more quickly. This will work the fast twitch muscles as well as the longer fibers. For example, do arms and shoulders on Monday, legs and abs on Tuesday and chest and back on Wednesday. Never work the same areas 2 days in a row. You should reach muscle exhaustion in those groups when you stop lifting. You will build muscle quickly and get buff faster. Increase in increments of 5 to 10 lbs. (2.2 to 4.5kg). Make sure your body does not sway. Lifting weights without the help of machines can build muscle faster, and it can also be combined with work on weight machines.

TL;DR in Russian:

Начните с силовых тренажеров. Работайте на длинные и короткие мышцы. В разные дни делайте упражнения на разные группы мышц. Работайте на целевую группу мышц, пока они не устанут. Каждые 3 недели увеличивайте вес, который вы поднимаете. Как только научитесь правильно делать, начинайте поднимать свободные веса.


Learn the right hand part first, then the left. Don't try to play them together until you can play them both individually, fluently. That way you'll know when you go wrong and you'll be able to memorize it easier. Rather than trying to play all the way through, play one line a few times, then add the next line, then the next. Don't try to play it at full speed until you can play it slowly without making mistakes. You'll end up feeling frustrated if you try to do it all at once. Take regular breaks and play other pieces which you can play while you're learning a difficult piece.

TL;DR in Russian:

Выучите партию каждой руки отдельно. Разучивая популярную пьесу или песню, подпевайте в голове во время игры правой рукой. Добавляйте постепенно. Начните с медленной скорости. Не спешите.


Learn to be confident, to stand in front of your students and speak well. Practice reading aloud to get comfortable speaking loudly and clearly and to make sure you won't stumble when you do it in front of your class. Practice good public speaking skills so that you can perform well in the classroom. Pay attention to your students and give their ideas your full consideration. Work on building a rapport early on in the school year. Treat them as intelligent and worthy people, and respect them academically and otherwise. Try getting to know one thing each student is passionate about outside the classroom. Then, encourage them to pursue their interests and curiosities, and challenge them in and out of the classroom. When you give them attention and respect, you'll find that they perform well so as to be worthy of it. Encourage your students to drop by at lunch or after school. This can make a huge difference for students who may be struggling or who want to pursue a discussion further. Being available for them encourages them to foster a genuine interest in the material, and it's a display of your respect and desire to help them learn. Don't shout at the pupils every chance you get, but on the other hand don't let them walk over you. Show discipline, but don't go over the top, or this will make them behave worse towards you. If a pupil has done well, tell them so and reward them. Likewise if a pupil is struggling, tell him or her to stay behind so that you can help them to find out what's going wrong, or ask another pupil who understands the concept to help the struggling one. Don't speak and write too quickly. This will give them time to listen, understand, and copy things down so that they don't miss essential information. Help them absorb your lessons, and encourage them to make connections between topics and outside of class so that they can more fully understand your lessons.

TL;DR in Russian:

Спокойно выступайте перед классом. Поощряйте своих студентов. Будьте доступны за пределами класса. Будьте строгими, но справедливыми. Убедитесь, что ваши студенты понимают, что вы преподаете.


Learn to distinguish between real problems and minor issues you can ignore. If your spouse has a few habits that are annoying but harmless, reconsider whether you really need to argue about them. For example, if your husband likes to move some pillows to a different chair when he comes home from work, don't nag him over it. Putting the pillows back is easier than fighting. Focus on your spouse's good traits, both big and small, and don't be shy about giving them a sincere compliment every now and then. When your spouse does something thoughtful for you, thank them. For example, you could say something like, “Thanks so much for making dinner when I get home late. That makes my evenings a lot more relaxing.” No one is perfect, and your spouse will make mistakes just like anyone else. You wouldn't like it if someone held your past mistakes against you, so don't hold your spouse's slip-ups against them, either. Don't let months or years of marriage make you lose sight of the reasons you married your spouse. Make a habit of going on dates, trying new things, and having fun together. Choose activities you both like, such as taking a stroll to enjoy the weather or working on a hobby you share. Don't listen to friends or family members who offer you bad advice or try to influence you for the worse. If someone tries to meddle in your marriage, tell them politely but firmly that your relationships are your own business. Choose happiness over being right. We all want to win arguments, but needing to defeat the other person all the time will destroy your relationship. If you're arguing about something trivial, or if you think you really might be wrong, let your spouse win the argument.

TL;DR in Russian:

Не придирайтесь к супругу по мелочам. Цените своего супруга. Позволяйте супругу совершать ошибки. Проводите качественное время вместе. Держитесь подальше от людей, которые пытаются контролировать ваш брак. Не пытайтесь выиграть каждый спор.


Learn to enjoy finding out about others by talking to them -- and not just about yourself. The better you understand others, the better you’ll understand yourself. Beauty is in the eye of the beholder and everyone is beautiful in their own way. Be supportive of other people’s processes; everyone needs help at some point in their life -- and when it’s your turn, people will happily repay your kindness. Don’t put others down, tell them they're stupid or ugly, or call attention to their flaws. Everyone has flaws, but by learning to recognize the positive things in others, you’ll be able to appreciate and develop them in yourself.

TL;DR in Russian:

Прикладывайте дополнительные усилия, чтобы узнать о людях вашего круга общения. Распознавайте истинную красоту.


Learn to play act. When he gives you a nip while playing, let out a loud squeal and pull your hand away. Then, stand up and walk away, signalling the game is over. If you do this consistently, the young kitten will soon learn that biting ends the game and will avoid doing so. If your cat is giving you love bites and you want to discourage this, press back gently against the bite. Pressing back makes it uncomfortable for the cat, so he/she will stop biting down. Pulling away fast from a play bite or grab is when you're most likely to get clawed from playing rough. A cat in middle of playing often forgets to be gentle and you may get a painful scratch or the cat will continue to play later, scratching you unexpectedly. To prevent this, provide toys that are clearly not part of you, such as fishing toys on strings, a laser-light pointer, or a catnip mouse. Cats need to bite, chew and scratch for fun and practice, just not on you or any other human. Try playing with the cat using a fishing pole toy, so your hands will be free of bites. Build regular play sessions of 5 to 10  minutes into your day. Get the cat moving after a fishing toy and continue playing until the cat is worn out. The idea is to mentally stimulate your cat with chasing behavior and physically wear it out. A tired cat is a lot less likely to attack than a bored cat with excess misdirected energy. Cats that are not neutered are more territorial than their neutered counterparts. While being entire (or not neutered) doesn't automatically mean a cat is aggressive, neutering does have a calming effect and tends to make the cat more sociable and home-loving. Watch for clues like dilated pupils, skin rippling, or ceasing to purr. The cat may vocalise and give a low, throaty growl, or a quiet, ululating, whine, or hiss. He might tip his ears back and flatten them against his head. Its whiskers may bristle forward and he may draw back the corners of his mouth and open his mouth slightly (often while hissing).  A cat that is playing will also have large...

TL;DR in Russian:

Установите границы допустимого поведения во время игр для котенка. Предоставьте кошке игрушки для игр, вместо того чтобы играть с ней голыми руками. Обеспечьте кошке много игрового времени. Подумайте о стерилизации (кастрации) кошки (кота). Научитесь узнавать предвестники агрессии.


Learn to release tension on a regular basis. Tension keeps you from noticing chance opportunities and experiences. Try to reduce the amount of stress in your life. To release tension, try meditating, going for a walk, or meeting up with friends. If you feel anxious, figure out what's making you tense. For example, if you're worried about oversleeping and missing the bus for work, make a backup plan. Arrange backup transportation in the event that you do oversleep and then stop stressing about it. By listening to your gut, you're allowing things to happen without trying to rationally control the outcome. This means you're open to chance opportunities and outcomes. Intuition is just one part of allowing chance to change your luck. You can't completely control events, but you can follow a hunch that might have rewards. One of the biggest things you can do to change your luck is to expose yourself to new, chance opportunities. If you do the same thing everyday, you're limiting those opportunities. Changing your routine can be as simple as changing your route to work, talking to new people, or meeting up with friends at a new venue. Changing your routine may also make you happier, since you're less likely to become bored with a repetitive routine. Random experiences will create new opportunities. Constant updates and messages can stress you out, make you feel lonely, and even make you envious. Avoiding social media will prevent you from comparing your luck and life with other people's situations. If you find it difficult to stay off of social media, try being active, enjoying nature, learning something new, listening to music, or exercising.

TL;DR in Russian:

Расслабьтесь. Прислушивайтесь к своей интуиции. Меняйте свои повседневные привычки. Не увлекайтесь социальными сетями.


Learn to stop seeking out things which make you lustful. This mainly means training yourself to fight the temptations of pornography but it can also mean not going to movies or avoiding driving on certain parts of the highways. This is difficult, but lustful habits are just like any other bad habit and can be broken. Be persistent! If you allow lust to be the driver in your daily relations with others, then you're not connecting fully with yourself. You are allowing your bodily desires to determine who you are and how you behave, rather than letting your mind and personality do some of the thinking. Similarly, you are not respecting them by viewing them in this lustful way. If you truly have feelings for them, you will work hard to fight these feelings and do right by them (and yourself!). Drugs and alcohol remove your inhibitions, making it harder for you to fight lustful feelings. If you partake in these, stop. It will really help a lot! You can still go out to bars with friends, just ask to drink any soft drink or apple juice instead (both look like alcohol, so you won't feel awkward). Most holy books acknowledge that sexual desire is normal, so don't feel bad about having sexual needs. Acknowledge them, because not doing so can create a very unhealthy mentality and make those feelings even stronger! Let yourself feel sexual feelings but do not act on them. There are lots of different kinds of lust and lots of different ways of looking at lust. Now, if your lust is causing or may cause someone else physical harm, then yes, it is a problem that needs to be dealt with. However, if your sexual feelings are released between two consenting adults, that may be okay. Sexual feelings are natural, and if your concern with them is only based in your religious teachings, it may be time to further explore other religious teachings. Different sects will take very different positions on the matter.

TL;DR in Russian:

Прекратите искушать себя. Научитесь уважать себя и окружающих. Избегайте наркотиков и алкоголя. Осознайте ваши потребности. Ищите альтернативные философии.


Learn what symptoms are normal for women to experience during and just before their periods start. The following symptoms are experienced by many women during their menstrual cycle:  Irritability Mood swings Minor headaches Stomach aches Cramping in stomach, legs, or back Changes in appetite Cravings for particular tastes or foods Acne outbreaks Tender breasts Feeling tired or sleepy Back or shoulder pains Every woman's cycle is unique. Record the symptoms you experience before and during each period to help you predict an upcoming period. Recognize the warning symptoms that frequently precede your period. Write down the symptom(s) you experience and their severity on each day. Irregular periods can be a symptom of many conditions that need medical attention. Some of the most common medical problems that cause irregular periods include:  Pelvic organ problems like imperforate hymen or polycystic ovary syndrome  Irritable bowel syndrome Liver disease Diabetes Eating disorders like anorexia and bulimia Obesity Tuberculosis If your period is irregular, you should see your doctor. Make sure you find a doctor you are comfortable talking to, as this can feel like a sensitive subject for some. Sometimes, there may be an underlying health issue causing irregularity; other times, irregular periods can be regulated with lifestyle changes such as weight loss or changing your type of birth control.

TL;DR in Russian:

Узнайте симптомы. Запишите свои собственные симптомы. Поговорите с вашим врачом о любых нарушениях вашего менструального цикла. Примите меры для  регулирования менструального цикла.


Learning a language is unlike learning any other subject. Your knowledge must build and become as intrinsic as possible. Practicing every day is the only way you'll be able to maintain and improve your skills.  Incorporate review in your learning until it's solid. You cannot build complex sentences if you've forgotten how to structure simple ones. Even if it's just for half an hour, it's worth it. Get your mind thinking in French. Developing habits makes it harder to quit. Depending on your source, about 30% of all English words originate from French. If you're just beginning, an easy way to dive in is to familiarize yourself with the concepts.  Often, the "fancier" verb is French and the "normal" verb is German. Think "start" versus "commence"; "help" versus "aid"; "understand" versus "comprehend." The French for those verbs is, respectively, in their infinitive form, "commencer," "aider," and "comprendre." Certain word endings are giveaways that they're French. Think words with "-ion," "-ance," or "ite." Television, billion, religion, nuance, endurance, granite, opposite -- those are all French words. Not English. French. Well, English, too. Never let your vocabulary stagnate. As your knowledge grows, take time to incorporate new phrases into your phrasal pool. Think of a new topic. If you're lacking in time vocabulary, zero-in on that department. If you need to learn the names of food, concentrate on that. Expand yourself. Quelle heure est-il? (What time is it?)Bon, heu, je ne sais pas...(Uhh, I don't know...)Oh, non ! Il est déjà 17 h ! Je dois étudier mon vocabulaire de français ! (Oh no! It's already 5:00! I have to study my French vocabulary!) The biggest difference between English and French is that French conjugates their verbs to match the tense and subject. Generally speaking, verb charts go in "I, you, he/she/it, we, you (plural), they" order.  Start with the simple present of -er verbs (manger - to eat): Je mange - tu manges - il/elle/on mange - nous mangeons - vous mangez - ils/elles mangent ...

TL;DR in Russian:

Практикуйтесь каждый день. Если вы знаете английский, узнайте родственные слова. Запоминайте новые фразы. Повторите спряжения глаголов. Думайте вслух. Съездите во франкоязычную страну.


Learning a new language can be a stressful experience for many adults, and can make them feel like children struggling to pick up something new.  Build on the positives of this perspective by enabling your students to have some fun with it.  Most adults like to reminisce about their own childhood, or that of their growing / grown children.  Let them pick a favorite kids' book from one of those times that is available in the foreign language, and read it together in class.  It will seem familiar but new, and fun but challenging.  Listen to songs, even sing songs together in class.  Use familiar nursery rhymes and lullabyes in the foreign language, along with songs distinct to that language / culture. Most adults will be sympathetic to the experiences of the other students in the class, and want to help each other succeed.  And, according to the notions of task-based learning discussed in this article, having students learn from each other's successes and mistakes is vital to adult language development.  One good paired activity is the aforementioned "information gap" game of having one student describe a picture in the foreign language to another, who must draw it.  A similar option is having students do a variation of the old "pass a secret down the line" game, except having them alternate the language in which the sentence is whispered -- (essentially translating back and forth down the line). Even simply encouraging your students to listen to each other carefully as they attempt to solve problems and answer questions can be quite useful.  Hearing others struggle and succeed provides both consolation and challenge.  Each student will also naturally "notice the gap" between the response given, how they would have responded, and/or the correct response, thereby helping to build confidence and competence. Unlike many child students, adult learners usually have a specific goal in mind for wanting to learn a foreign language.  Crafting activities that support this goal, and offering related goals and rewards...

TL;DR in Russian:

Позвольте взрослым почувствовать себя детьми. Дайте ученикам возможность помогать друг другу. Система целей и вознаграждений. Не забывайте о работе.


Learning a new skill is a great, productive way to refocus your mind on something else. Think of something that you've always wanted to learn how to do. You probably ignored it because you were too busy before, right? Take advantage of your new-found freedom and do that thing you've always wanted to do. Exercise is another great distraction. Not only will taking this opportunity to get in shape give you something else to think about, but exercise also has another important benefit: it releases endorphins. Endorphins are the brain chemical that help make you happy. Your brain won't be able to resist feeling better! Volunteering is another great way to help you forget your problems. Not only will you make a positive impact in your community, but you'll build your confidence and your skills. Stable, long-term volunteering also looks great on resumes! You can volunteer at a shelter, soup kitchen, animal rescue, or for whatever cause you identify with most. Gaming is a great way to not only distract yourself but multiple studies have shown that they can also teach your brain vital problem solving skills. It can also provide a safe environment in which to release feelings and express yourself, depending on what types of games you play.  Games like Journey or Flower are almost meditative in their relaxed quality. Role playing games (or RPGs, as gamers call them) can allow you release pent-up feelings that you didn't even know you had. Violent games can be a healthy way to release anger so long as you play the right ones. Board games and other tabletop games, meanwhile, can be a great way to bring new people into your life and help you build new social relationships. Writing can be a great way to express yourself in a healthy manner. Do whatever kind of writing appeals to you and makes you feel better and more fulfilled. You can help others by improving wikiHow articles. You can give yourself a great feeling of achievement by writing a book (try fanfiction if you're new to creative writing). If you want to work on...

TL;DR in Russian:

Изучите новый навык. Занимайтесь спортом! Попробуйте заняться волонтерской работой. Играйте в игры. Напишите что-то. Путешествуйте, если можете.


Learning and studying shouldn't be stressful.  Being stressed out can actually make it harder to learn and remember things.  Think about the reasons why you're stressed out and try to resolve those reasons (remove them from your life). For example, if you get stressed out about assignments because you leave them to the last minute to finish, create yourself a study schedule.  Build enough time into the study schedule so that you finish your assignments well enough in advance of the due dates to eliminate any of the stress you were feeling. If the grades you're receiving aren't that great it can be easy to let negativity take over.  Bad grades are disappointing, but the mere fact that you're looking for ways to improve your grades means you're trying to think positively. Acknowledge to yourself that your grades aren't that good, but you're going to do something about it.  Start thinking about how you're going to make things better, rather than concentrating on where you are right now. If your grades are lower than you want or are expecting, chances are you're not doing something you should, or you're doing something you shouldn't.  The best way you can fix whatever is wrong is to first figure out what is wrong.  If you already know what you might be doing wrong — great, you're on the right track! If you aren't sure what you're doing wrong, take a ‘deep dive' into your study history and grades.  Look for a pattern or a sudden change. Were your grades always not-so-good, or did they start to decline after a specific time period? Is there a specific subject or task that you seem to have the most trouble with, or does it seem to be an overall problem? Are there any reasons, other than school, that might be the cause of your problems?  Is there anything else going on in your life that may be impacting your grades? Learning may not seem like a physical process, but it can take a physical toll on your body.  If your body and your brain are telling you to take a break, then take a break.  Restart whatever you were...

TL;DR in Russian:

Постарайтесь снизить свой уровень стресса. Будьте позитивны. Выясните, где и что вы делаете неправильно. Обращайте внимание на сигналы, которые подает вам ваше тело.


Learning how to best direct your studies can help you improve your understanding of course material. If there's something you do not understand, focus on improving in that area. Identify where you need to improve in each class and direct your focus accordingly.  It may be one particular subject that's giving you trouble. You may find history and English courses easy to understand, but falter slightly in your math class. In the coming weeks, make math your priority. Strive to raise your grades in this area. It may also be one part of a particular course that stumps you. You may be doing great in genetics overall, but don't understand chapter 12 of your textbook. When studying for your upcoming exam, place a lot of energy mastering chapter 12. Most professors will be happy to give you examples of past work. If there's a test or paper coming up, request a sample paper or sample test. Some classes actually provide information like this on a course website. These can be great resources to help you succeed academically.  Many teachers keep old papers on hand to give students a writing model. If you can get some old papers, read them carefully and try to emulate their writing style. If your teacher does not have model papers, try asking someone else who previously took the class and earned a high mark if they still have their old papers. A lot of teachers will be happy to present you with old tests as a study guide. Study the structure and layout of the test as well as the concepts covered to get an idea of what could be on your test. This can give you a sense of the type of questions that may be asked. Make a point of reviewing all course material before a test. If you're not understanding something, it may be a matter of how it's being explained. Everyone is different, and has a different learning language that works for them. If your professor or your textbook are leaving you baffled, look into outside course material. Maybe lecture notes from another professor, or an alternative textbook, can help you better...

TL;DR in Russian:

Работайте над своими слабыми местами. Изучайте образцовые контрольные работы. Изучайте дополнительные материалы по предмету.  Учитесь понемногу каждый день Обращайтесь за помощью.


Learning how to greet people properly is one of the first steps to speaking any language. Following are some common ways to say "hello" and "goodbye" in Japanese. Look up the sounds that correspond to the characters to make sure you pronounce them correctly:  はじめまして ("Nice to meet you.") おはようございます ("Good morning.") こんにちは ("Good Day" {can be used only till sunset and thus can also be used as "Good Afternoon"}) おやすみなさい ("Good night.") さようなら ("Goodbye.") Now that you know the most basic way to start a conversation, learn a few phrases that will help you move it along by expressing interest in the person to whom you're talking.  おげんき　ですか？("How are you?") げんき　です。ありがとう。("I'm fine, thanks.") ありがとう ございます ("Thank you very much.") すみません ("Excuse me.") ごめん　なさい ("Sorry.") わかります ("I understand.") しりません ("I don't know.") The numerals 1 through 10 are written in Kanji. They are pronounced using different combinations of the same 46 sounds that are used to pronounce all Japanese characters. Practice counting to ten:  一 (1) 二 (2) 三 (3) 四 (4) 五 (5) 六 (6) 七 (7) 八 (8) 九 (9) 十 (10) Buy an English - Japanese dictionary and practice pronouncing different words and phrases until you're comfortable with the sounds. Having this foundation will help you excel when you take your Japanese to the next level by signing up for some classes.

TL;DR in Russian:

Начните с практики фраз-приветствий. Выучите несколько разговорных фраз. Выучите цифры. Научитесь более трудным словам и фразам.


Learning how to make your eyes red and teary on command for the purpose of "fake crying" can be seriously challenging — even professional actors often struggle with it. Though there's no "right" way to do this, certain psychological tricks can be a major help. One useful strategy is to focus on memories and ideas that make you sad, like a close relative who has passed away, a humiliating event you experienced, or a major worry or fear in your life. As unpleasant as it may feel to experience them, the more dark and depressing your thoughts, the more they can help you get into a crying mindset.  Just a few more examples of things you might want to think about are: romantic breakups,  recent arguments, troubles at work, times when friends or family betrayed you, people that have drifted out of your life, and times when you've been very fearful for yourself or someone close to you. It can be especially helpful to try to convince yourself that all the people you know "have their lives together" except for you. Try to evoke feelings of hopefulness and despair — think to yourself, "This is it — I'll never be successful and happy." However, be sure not to let yourself wallow in this mindset after you need to fake being sad. The last thing you want to do is to make yourself genuinely depressed. In the words of one New York University acting teacher, an actor trying to fake cry should “particularize the moment or text with something specific and personal to the performer, so that it becomes less about what is demanded of them and more about an inner secret, desire, fear.” In other words, the best way to get yourself sad enough to cry is to lose yourself in thoughts about your deepest, darkest inner fears and demons. Try to mentally convince yourself that the task you need to fake cry for is all about you being judged as a person even if it's not. Be prepared to dig up and confront your worst personal demons. One critically acclaimed actor, Bryan Cranston of Breaking Bad fame, has revealed in interviews how his most...

TL;DR in Russian:

Подумайте о чем-то грустном. Сосредоточьтесь на личной боли. Рассердитесь. Используйте внешние мотиваторы, чтобы заплакать. Помните, что методы, описанные в этом разделе, зачастую сложны в исполнении, даже если вы человек, которому ничего не стоит расплакаться.


Learning how to name the cells that contain your data will help you to write an Excel formula.  Columns are lettered at the top of your sheet. They start at "A" and continue through the alphabet, using double letters after "Z." Rows run along the left side. They are numbered in sequential order. Identify the letter first and then the number. For example, "C2."  Writing "C2" in a formula will tell Excel to use the data in that specific cell. Selecting an entire group of cells in the B column, will tell Excel to use a range of cells. For example, "C2:C6." The colon indicates it is a range of cells. The same method can be used with rows.

TL;DR in Russian:

Обратите внимание, как организованы ячейки на листе Excel. Выберите любую ячейку.


Learning more about the harmful effects of mankind’s activities will make you a more effective advocate for the oceans. Some of the things to read up on include the problems of overfishing, the impacts of climate change on the ocean, the damage from agricultural, industrial, and sewage waste. Encourage your family and friends to learn more, and to develop ocean-friendly habits. Be vocal about your concerns on social media. Write or call your representatives, show up for town hall meetings, or write letters to the editor of your local paper. If you live near the ocean, join a beach or underwater clean-up group. These events are usually organized locally by community groups or municipalities, and in some cases are held across the country on specific dates. Consider sharing your time or money with an organization whose mission includes ocean conservation.

TL;DR in Russian:

Узнавайте больше и рассказывайте другим. Станьте защитником океанов. Станьте волонтером. Жертвуйте деньги некоммерческим организациям, которые занимаются защитой океанов.


Learning something new can be as simple as just paying closer attention to the things around you. For example, the next time you go to get your morning coffee, notice how the barista prepares your order. You might find yourself thinking, “Oh, that’s what a pour over is! I learned something new!” Interacting with people is one of the best ways to learn! Make it a point to get to know new people on a regular basis. You can ask them about their experiences and preferences, learning a lot in the process. Actually doing things is a great way to learn something new. Be ready to try new things. Work on saying “yes” to things. For example, if a friend asks you to go kayaking you can say, “I’ve never done that, but I’d love to learn!” You want to be able to retain what you learn, so work on keeping your memory fresh. Physical health is important for this, so eat a balanced diet and get regular exercise. You can also boost your brain health by doing crossword puzzles and playing other types of word games. There are a lot of ways that you can integrate the things you learn into your routine. When you learn something that would be interesting to you, take note. Then think about how you can use the information to your advantage. For example, if you recently read that berries are good for brain health, add some to your grocery list. You can start adding some blueberries to your breakfast each day.

TL;DR in Russian:

Обследуйте окрестности и постарайтесь отметить для себя что-то новое и интересное. Чтобы расширить круг знакомств, знакомьтесь с новыми людьми. Будьте открыты к новому опыту и впечатлениям. Тренируйте свою память. Научитесь применять полученные знания в своей повседневной жизни.


Learning to be patient takes--wait for it--patience. If you are easily frustrated, that isn’t likely to change overnight, and being hard on yourself will only add to your frustration. Instead, recognize that you are working toward being more patient and forgive yourself for any mistakes that you make along the way. If you’re putting in sincere effort, you deserve to be given a break once in a while, especially from yourself. For example, if you get frustrated sitting in traffic, recognize that you are frustrated and try to calm down. Take some deep breaths, then let it go. There is no need to be frustrated about being frustrated! This will give you can a clear definition of how you are succeeding. Each goal you reach will help motivate you to reach the next. Be proud of the progress you make when you hit each goal and use that energy to push you to your next one. Some examples of goals that lead to being more patient might be things like:  Waiting in line without being frustrated. Keeping a positive attitude with co-workers. Overlooking things that your significant other does that you find annoying. Because it will! Being patient benefits you in many ways. First, it helps keep your relationships more loving and respectful and allows you to be calmer and more at peace in general. When you start to feel frustrated, keep in mind that responding with patience will help you live a more satisfying life. You’re in this for the long haul, so don’t get distracted by minor frustrations along the way. Listen to the inner dialogue that plays out in your mind all day long. This is your “self-talk.” Your self-talk can tear you down just as easily the things other people say, or it can boost your confidence. When you analyze yourself and think (or talk) to yourself about being patient, focus on your progress in a positive way. It’s easy to get frustrated when you’re angry, but positivity will help you calm down and approach things rationally. For example, avoid thoughts like “I’m just not patient enough to deal with that.”...

TL;DR in Russian:

Это займет время. Устанавливайте цели. Напоминайте себе, что терпение окупится. Практикуйте позитивный внутренний диалог.


Learning to get along with cats is a high bar for many dogs to clear; they are simply hard-wired to chase small, furry things. If your dog is poorly trained this process will the doomed from the start. At a minimum your dog should reliably obey commands to sit, stay, lie down, heel, and come when called. If he or she does not, it is strongly advised that you Teach Your Dog Basic Commands before you continue. If you have ever watched a professional dog trainer at work, you have probably seen them use a clicker. The sound a clicker makes is called a reward marker. It tells your dog, “what you just did was great, and you’re going to get a treat for it!” This ensures that she understands exactly what behavior she is being rewarded for. You can use the word “yes” (or another word of your choosing) if you prefer, but a clicker is the most effective tool, because it is a sound your dog is unlikely hear in any other context. This is relatively simple to teach, and if you follow the instructions in the article Clicker Train Your Dog, your dog should figure it out pretty quickly. ” This behavior is trickier to teach than those mentioned above, and many dog-owners neglect it. It is one of the most useful tools you can have in your obedience arsenal, however. It will enable you to stop your dog from engaging in dangerous, destructive, or generally unwanted behavior, and will be invaluable in teaching him or her to interact safely with a cat. As with any behavior, you will need to start simple, then gradually introduce elements of difficulty as your dog masters the basic concept.

TL;DR in Russian:

Обучите собаку базовым командам послушания. Используйте индикатор поощрения. Обучите собаку команде “фу”.


Learning to live in the present can take a lifetime, but it will be worth it. Embracing every moment and opportunity that comes your way will help you stay grounded in the present instead of worrying over something in the past or in the future that can cause you harm. Take the time to "wake up and smell the roses" by slowing down, enjoying your relationship, taking a daily walk, and unplugging from your computer and phone for several hours every day.   Meditate. Meditating for 10-20 minutes every day can help you focus on your body and your mind and on what's happening around you. Use all of your senses. Take the time to appreciate the sights, smells, and feelings around you. Don't take a day of your life for granted. Write down all of the things you're thankful for and embrace them as much as you can. Though preventing anxiety should come from within, there are some steps you can take to prevent anxiety in your daily life. Try to avoid situations that cause you a lot of anxiety or extra stress and make your life easier and more manageable. For example, if you're always anxious about getting to work late, leave the house fifteen minutes earlier. If you're anxious about how your best friend really feels about  you, have an honest conversation with her. If going to loud concerts, crowded restaurants, or big parties where you don't know many people makes you deeply anxious, avoid these situations unless you can find a way to manage them. If you want to prevent your anxiety, then you should spend as much time as you can with friends that make you feel more calm, at ease, and at peace with yourself. Seek out the people in your life who make you feel grounded, and avoid the people who cause worry, make you more stressed, and make you feel like your problems are bigger than they really are. And if there's an acquaintance in your circle who always calms you down, seek him out. Plug time with calming friends into your schedule. They'll make you feel even better about your struggles. Keeping a journal can help you...

TL;DR in Russian:

Учитесь жить в настоящем. Сведите к минимуму ситуации, которые вызывают беспокойство. Проводите время со спокойными друзьями. Ведите дневник. Научитесь принимать неопределенность. Обратитесь к врачу. Попробуйте терапию.


Learning to lose gracefully is an important step in being less self-centered. The world won't come to an end, and that's a lesson you need to learn.  When self-centered people lose, they go into disaster mode. Let yourself lose some contest, the smaller, the better. Then act like an adult afterwards. Congratulate the winner, even if they're being big-headed. Shake their hand and look them in the eye. Say "Good game." If you have trouble feeling gratitude, fake it until you feel it. Make yourself say "thank you" when someone helps you out. If you train yourself to say "thank you" when you recognize someone making the effort to help, you'll make yourself less self-centered, practically by accident.  When you ride the bus, say thank you to the bus driver. When the server at a restaurant fills your water glass, make eye contact and say thank you. When your mother drops you off at school, say thank you. Look for excuses to give thanks. Even if you think you deserve more, or that the efforts of others come up short, thank them anyway. However you're feeling, an easy way to demonstrate respect is to make good eye contact. Even if you don't like what someone is saying, even if you think you don't need to listen to it, be respectful and make eye contact. Practice basic listening skills along with eye contact. Nod your head to show that you're listening. Summarize what someone has said after they say it, before you respond. Show that you're listening. If you're looking around the room and eavesdropping on other conversations while your friend is talking, you'll seem bored and self-centered. When you're with someone, give them your attention. Focus. Listen to what other people say, and put the focus more on them in your conversations. Ask questions and demonstrate an interest in what someone is saying. Follow up on something that they've said, like "How did that make you feel?" or even "What happened next?" A recent study found that people who enjoy reading fiction can more easily empathize with others.  Reading a good...

TL;DR in Russian:

Попробуйте принять участие в какой-нибудь игре, в которой вы точно проиграете. Благодарите других даже за незначительные услуги. Разговаривая с людьми, устанавливайте с ними зрительный контакт. Слушайте, когда человек вам что-то говорит. Читайте романы.


Learning to read music is like learning the alphabet. The basics take a little bit to learn, but are fairly easy, overall. However, there are so many nuances, concepts, and skills that you can learn that it can keep you learning for a lifetime. Some composers even go so far as to write music on staff lines that form spirals or patterns, or the even use no staff lines at all! This article should give you a good foundation to keep growing!

TL;DR in Russian:

Продолжайте учиться!