Правильное расположение акустической системы очень важно для получения качественного звука в домашнем кинотеатре. Поставьте ресивер рядом с телевизором или под ним, чтобы облегчить подключение проводов. Протяните провода от колонок к ресиверу (после того, как вы расставите все колонки). Подключите  колонки к ресиверу. Подключите телевизор к ресиверу, чтобы звук из телевизора шел через акустическую систему. Подключите другие устройства к ресиверу или телевизору, например, DVD-плеер, Blu-Ray-плеер или блок кабельного телевидения. Протестируйте и настройте динамики.

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Speaker placement is very important for home theater audio quality, and speakers should be placed before you start measuring out wire. Speaker placement is highly dependent on where the primary viewing spot is. This is typically your main couch or sofa. Your speakers will work best when focused on this location. Below are some tips for placing your various speakers:  Subwoofer - The subwoofer's sound is omnidirectional, which means it doesn't need to be pointed in a specific direction. You can achieve good subwoofer sound from most locations in your living room, but try to avoid placing it near a wall or corner. It's often easiest to place it near the entertainment center for easy connecting. Front Speakers - Place the front speakers to each side of the TV. Typically you will want the front speakers about 3 feet (0.9 m) (0.9 m) between the side of the TV and the speaker. Angle each speaker so that it is pointed towards the center of the listening location. For optimal audio quality, raise the speakers so that they are ear-level when sitting. Center Channel/Soundbar - The center channel bridges the gap between the front channels. Place the center channel either above, below, or in front of the TV. placing the center channel behind the TV will result in muffled sound. Side Speakers - These speakers should be placed directly to the sides sides of the listening area, pointed at the listener. The speakers should be ear level. Rear Speakers - Place the rear speakers behind the listening area, angled towards the center of the couch. Like the other speakers, these should be ear level for the best sound possible. The receiver can go underneath your TV in the entertainment center or off to the side, as long as it is close enough for cables to easily reach the TV. Make sure the receiver has room to circulate air on all sides. After all of your speakers are placed and the receiver has been set up, you can start running your speaker wire to connect it all. Make sure to leave some slack on each end so that you have room to...


Празднуйте победы, как большие, так и маленькие. Окружите себя конкурирующими победителями. Будьте оптимистом. Найдите ролевые модели чемпионов. Найдите следующее золотое сцепление.

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Treat every occasion as a chance to celebrate your achievement. Very competitive champions are competitive all the time. Michael Jordan was known for his ruthless games of playground pig, a kids' game. Rafael Nadal, when injured, picked up high-stakes competitive poker to keep up the competitive energy while recovering from surgery. Competing regularly is an important way to keep your competitive edge sharp. As a champion, take the time to Approach every game of checkers like the Super Bowl. Approach every day like a gift. Take the time to celebrate your victories. In an effort to appear stoic, some champions can go too far in the opposite direction, accepting their accolades with grim solemnity. Cut loose every now and then! You're a boss! Champions want to align themselves with fellow champions. Don't waste your time hanging out with people who aren't willing to put in the effort and the investment into their own success. Spend time with the greats.  Strive to be part of a "power couple," a couple that supports each other in mutual success. Power couples are made up of two motivated and ambitious people. Think Jay-Z and Beyonce, or Brad Pitt and Angelina Jolie. Power couples are made of champions. try to befriend champions from different fields than your own. It might be too difficult to be best friends with the best-ever masseuse in your town, when you're second-best. Cormac McCarthy, mega-acclaimed author, claims to never associate with other writers, preferring the company of scientists. Your mind and outlook have an incredible impact on your performance. All champions have positive, unstoppable attitudes that contribute to winning and staying on top. Think positively in all things and look for the best in the people around you. Seek to bring out that better quality in others and focus on the positives. In golf, long slumps are called "the yips," and have been clinically verified as a psycho-phsyical phenomenon related to receptive tasks, the sort of which are found in sports. The effect of the mind on...


Практика, практика, практика. Никогда не принимайте ничего за чистую монету. Просчитайте все возможные результаты. Учитесь на своих ошибках. Изучите себя.

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If you were born perfectly cunning and ruthless, you may be a psychopath. Like any other skill, cunning is something that most people have to work at. Some people are naturally more cunning than others, while others are more gullible. Regardless of your starting point, know that you can always improve your ability to be cunning through practice. Try to find low-stakes opportunities for practice so that you’re well-prepared when the time comes to be cunning in a serious situation. Performing good-natured pranks and practical jokes are a good way to build many of the skills you’ll need to be cunning without exposing yourself to much risk. For example, many pranks require you to act, lie, suppress your emotions, and ascertain others’ true motives if you want the prank to go off without a hitch.    Cunning people are skeptics at heart. Never accept the information you’re supplied with or the impression someone gives you without thinking about it first. Constantly ask yourself whether the people you interact with seem genuine. Look for ways that these people may be distorting the truth or outright lying in order to advance their agenda. Investigative journalists routinely cut through mountains of lies and pretense to get to the truth. If you’re looking to sharpen your skeptic’s eye, you probably don’t need to go to journalism school, but you may benefit from researching and watching how journalists coax facts from their subjects in one-on-one interviews.    The great British Prime Minister Winston Churchill was noted for his cunning wit, among many other things. He had a reputation for crafting clever, biting quips and one-liners out of thin air. In fact, because of a speech impediment, he actually crafted most of his witty responses beforehand by trying to consider every possible objection he might face. Take Churchill’s success to heart. Before important situations, take time to imagine every possible way the situation may play out and have your responses planned. The worst case scenario with this approach is...


Практика. Учитесь на практике. Жертвуйте. Ошибайтесь. Практикуйте самоанализ. Используйте других людей в ваших интересах. Продолжайте двигаться вперед прямо по курсу. Будьте скромны.

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In Malcolm Gladwell's book, "Outliers," he talks about the 10,000 hour principle. That you don't get really, truly prodigal in something until you've practiced for 10,000 hours. He talks about how the Beatles were mediocre until they hit the 10,000 hour mark playing small German pubs. He talks about how Bill Gates spent nights in the computer lab for years on end before anyone else even thought to. To really be great at something, you gotta put in the time. This is also a long-winded way of saying "be patient." You're not going to be the next Paul McCartney or Bill Gates overnight. Even they weren't! You're going to spend 1,000 hours being pretty terrible, the next 3,000 hours being okay, the next 4,000 hours being pretty good, and the last 1,999 being super until you finally get so  amazing you can barely fathom your own superiority. Then you know -- so no need to time yourself. You've probably studied a foreign language. You've probably read textbooks, done exercises, watched videos, etc. and so forth ad infinitum. That gets you started, it gets the ball rolling, but the ball loses momentum with time. If you wanted to be fluent in that language, you'd move to the country. You'd actually do it. It's the same with any large idea. You can't watch a video. You can't just observe. You can't study it for years on end until you have a piece of paper. You have to go out there and do it.  The next time someone offers you an opportunity and you're not sure whether to take it, don't listen to yourself and just do it. It doesn't matter if you're ill-prepared or unsure or doubtful of your abilities. Do it anyway. Turn that voice off; it's doing you more harm than good. Get your hands on whatever you can. Do you want to be an astronaut? Don't just read a book. Go to your nearest planetarium and stay until they ask you to leave and then do that every day until they know you by name and offer to show you around the back. Suck up to your professor until he breaks out the special telescope just for you. Just take action. Go....


Практикуем хорошую осанку. Носите такую одежду, верх которой декорирован. Наденьте бюстгальтер правильного размера. Используйте бюстгальтер с подушечками или пуш-ап. Избегайте тугих и тонких лифчиков. Не набивайте лифчик.

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Some women find that their breasts appear smaller than they actually are when they have a slumped or slouched posture. For an instant boost to your bust line, simply straighten up! Stand up straight, hold your head high, and draw your shoulders back. Keep your neck straight up-and-down; don't let it slide forward. Push your chest out gently as you stand and walk. Now, take a look in the mirror. You may be surprised what a difference this simple trick has made! One often-ignored way to make your breasts appear bigger is simply by wearing clothing that accentuates your natural curves. For instance, any sort of shirt with puffy, frilly, or ruffled material in the chest area can give the illusion that your breasts are larger than they actually are. The same effect can be achieved with well-worn scarves. Another good bet is to wear shirts with horizontal-striped patterns on the chest. For the same reason that people worried about their weight like to avoid wearing these types of clothing, people looking to enhance the size of their chest may want to use these volume-adding patterns. Wearing a bra that is either too small or too large can leave your breasts appearing smaller than they actually are. Make sure you don't wear a big bra just to make your breast bigger, but wear a bra that allows your breast to lift. On top of this, poorly-sized bras can be just plain uncomfortable! Ideally, bras should support and lift the breasts, not flatten them or allow them to hang loosely. If you think that you may be wearing the wrong bra size, ask for a fitting the next time you go lingerie shopping. Some women who spend years using one size of bra find that after a re-fitting they look (and feel) measurably better. A good padded bra can add noticeable volume to your bust while also making your breasts look perkier. Push-up bras, on the other hand, can add lots of "lift" to your breasts, giving the appearance of a larger, fuller bust. Using these types of bras is a great quick-fix for outfits that go from looking good to great...


Практикуйте бег с переменной скоростью. Для разнообразия попробуйте фартлек. Повысьте нагрузку, занимаясь интервальной тренировкой на наклонной местности.

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Over a period of time, interval training increases how fast you can run by forcing you to use muscles at a higher capacity.  Begin running at a steady pace. Increase your speed for a particular interval. You can use distance markers on a track or a timer if you're running through a neighborhood. Keep the increases short, at about 20 seconds or so. Once you are at your top speed, slow back down. Repeat as you're able, increasing the number per workout over time. Similar to strides, you increase your speed for short bursts. However, instead of doing it at regular intervals, you do it as you feel moved to do so. Also, you can add in other movements, such as jumping or bounding instead of running more quickly.  To try fartlek, increase your speed as you feel like it while running. Go up to your top speed, and then decrease down again. Alternatively, switch to hopping or bouncing instead. Keep these bursts at less than a minute. Like strides, fartlek can increase your overall speed by stretching your capacity in short bursts. Going uphill helps keep you in proper running form. It forces you to pick your knees and feet up and makes you use your arms to help move yourself upward. Running uphill also builds your muscles, as you're fighting against gravity.  Choose a road or hill with a slight incline. You should be able to go back downhill when you are in the recovery stage of your workout. Increase your speed in short bursts. Go faster for short periods, keeping it under a minute for each interval. Use the down slope for recovery. Once you've made it up the hill, gently jog down the hill for recovery. Hill intervals can increase speed, as they improve technique, increase strength, and push your capacity to make you go faster.


Практикуйте глубокое дыхание. Дышите с поджатыми губами. Попробуйте дышать с помощью диафрагмы. Практикуйте дыхательное упражнение «хафф-кашель».

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Deep breathing helps to recover lost lung capacity. Begin either in a sitting or standing position. Place your hands on your waist and relax. Inhale as much air as possible. When you reach the maximum capacity of your lungs, hold your breath for 5 seconds. Exhale as much air as possible. Make sure that you exhale slowly and empty the lungs completely or as much as your health level permits. Repeat the procedure 10 times in each set. It is advisable to do 3-4 sets of deep breathing exercises throughout the day. Perform Pursed-lip breathing will help you increase the oxygen intake of your lungs, while decreasing the amount of carbon dioxide. Start by relaxing your entire body. You can do this in a sitting or standing position. Inhale through your nose within a span of 3 seconds. Before you exhale, you need to purse your lips as if you are going to kiss somebody. Exhale through your pursed lips within a span of 6 seconds. Inhale and exhale slowly. Don’t force the air to come in and out the lungs. Repeat the procedure. Pursed-lip breathing is done when the patient has shortness of breath. This breathing exercise should be repeated until shortness of breath is diminished. The diaphragm is the muscle that pushes and pulls air in and out of the lungs. Start by lying down on your back and bend your knees. Place one of your hands on your belly and another hand on your chest. Take a deep breath. Let your belly and lower rib cage rise while making sure that the upper chest cavity won’t move. This is the challenge you need to overcome in diaphragm breathing. Inhaling should take about 3 seconds. Exhale for 6 seconds. You need to purse your lips as well to better control your breathing. Repeat the whole procedure. At first, this exercise might be difficult for you. However, more practice and repetition of this exercise can train the diaphragm and will eventually increase your lung capacity. As time passes by, diaphragm breathing will become easier. Doing huff-cough breathing will help eliminate bacteria and respiratory...


Практикуйте глубокое дыхание. Практикуйте прогрессивную мышечную релаксацию. Практикуйте технику самоосознания.

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Deep breathing, also called diaphragmatic breathing, helps you relax both physically and mentally. Research has shown that using this technique during times of stress helps alleviate symptoms of stress like lip biting and other bad habits. When you feel the urge to bite your lips, try doing this instead:  Sit up straight so that your torso is perpendicular to the ground. Take slow, controlled breaths that fill your abdomen. You should feel your stomach moving in and out. If your chest is moving up and down, you're breathing is too shallow. Focus on breathing deeper. Continue deep breathing until you feel relaxed and no longer want to bite your lips. Deep breathing is commonly included as a step in habit reversal techniques. This is another physical technique with profound mental effects. It takes several minutes to complete. Do this technique in times of great stress to resettle yourself and stop the urge to bite your lips. Like deep breathing, this is also a common step in habit reversal techniques.  Tense the muscles in your arms as hard as you can. Breathe in deeply and hold your muscles tight for five seconds. Exhale and release the tension at the same time. Stay completely relaxed for 15 seconds. Choose another muscle group to tense for five seconds. Try your legs, torso, buttocks or jaw. Continue alternating between tensing and relaxing until you've gotten to all the main muscle groups. Keep going until the urge to bite your lips passes. You may need to rotate between muscle groups for up to fifteen minutes. Mindfulness is the act of being fully in the present. When you pay more attention to your body and how it feels, you'll be less likely to bite your lips absent-mindedly. Mindfulness takes a bit of practice, but once you get the hang of it you can use this technique anytime, anywhere to great effect.  When you feel anxious, immediately focus on your five senses. What do you see in front of you? What do you taste in your mouth? What do you hear around you? What do you feel with your hands? What do you...


Практикуйте глубокое дыхание. Скажите стоп своему негативному мышлению. Проявляйте заботу к самим себе. Обратитесь за помощью к психологу-консультанту или психотерапевту. Узнайте у врача о возможности медикаментозного лечения.

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During periods of stress, you may experience increased heart rate, sweating, tension of muscles, and often shallow breathing.  Deep breathing can help to decrease those negative symptoms of stress by helping to regulate your nervous system.  Start by placing one hand on your cheek and one hand on your stomach. Take a deep breath in through your nose, counting to 7 as you breathe in. Then, exhale through your mouth, counting to 7, while tightening your stomach muscles to exhale all of the air. Repeat the process 5 times with an average of one breath per 10 seconds. Negative thoughts can make social anxiety worse, so it is important to stop yourself when you have a negative thought. The next time you have a negative thought, don’t just let it go by. Take a moment to analyze the thought and try to see what its flaws are.  For example, a negative thought might be, “I am going to make a fool of myself in front of everyone when I give this presentation.” If you find yourself thinking something like this, ask yourself, “Do I know that I will make a fool of myself?” and “If I mess up, does that mean that people will think I’m dumb?”  Your answers to these questions should be “No” and “No” because you cannot know what people will think or do. The more likely outcome is that you will do a good job and no one will think you are dumb. Taking good care of yourself can help you to deal with your social anxiety. Eating well, getting enough sleep, and exercising regularly can help you feel better mentally and physically. Make sure that you are eating well, sleeping enough, and getting regular exercise to feel your best.  Eat a balanced diet that include plenty of fresh fruits and vegetables, whole grains, and lean protein. Get between 7-9 hours of sleep per night. Exercise for 30 minutes three times a week. Limit caffeine and alcohol intake. Working through severe anxiety on your own can be hard. If you or a loved one has SAD, consider getting help from a licensed mental health professional. A mental health professional can...


Практикуйте глубокое дыхание. Учитесь быть спокойнее с помощью медитации или йоги. Ешьте полноценно несколько раз в день. Занимайтесь спортом в соответствии с возможностями своего организма. Старайтесь высыпаться. Занимайтесь тем, что вам нравится.

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Imagine your stomach as a balloon. Inhale fully and deeply through your nose, feeling your stomach expanding. Then, exhale, gradually allowing your stomach to collapse. You can perform deep breathing exercises during a panic attack or frequently throughout the day to reduce stress and fend off anxious feelings. 20 to 30 minutes of deep breathing daily is ideal. Reciting a script in your head like "I am safe." or "I am perfectly calm." may help. Daily engagement in calming activities can help you rid yourself of anxiety or keep these feelings under control. Meditation involves mindfully clearing your mind of fears or worries and focusing on cleansing, relaxing breaths. Yoga incorporates stretching and body positions called asanas with meditation and breathing techniques for a full-body calm. Look up  meditation for beginners or online or sign up for a  yoga class at a fitness studio near you. Anxiety can be exacerbated by not taking care of your body. Have a healthy, balanced meal of lean protein, fruits and vegetables, whole grains, and low-fat dairy several times a day (i.e. between 3 and 5 meals daily). Plus, keep energizing snacks like fresh veggies, fruit, and nuts on hand to fuel your body in between meals.  Eat foods high in healthy fatty acids like salmon and avocado in addition to complex carbohydrates such as whole grain oats and brown rice to manage anxiety naturally. Avoid caffeine and alcohol. These substances can actually make anxiety worse. Both alcohol and caffeine can make you edgy and interfere with your sleep cycle. This can include walking your dog through the park or a more vigorous exercise regimen such as high-intensity interval training.Research shows that regular exercise provides mood-enhancing endorphins that not only help build self-esteem but take your mind off what's making you anxious.  In order to be sure that you stick to a routine of regular physical activity, it's best to sample a variety of activities and rotate between a few that you enjoy the most. For example, you might...


Практикуйте дыхание животом. Выполните заземление дыхания. Попробуйте дышать всем телом. Используйте подкаст или интернет-видео. Совместите дыхание с визуализацией.

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Breath work can help relieve stress quickly and in any situation. Deep breathing lowers blood pressure and heart rate and oxygenates the body. All these help promote feelings of relaxation.  Belly breathing is just what it sounds like: breathing from the belly.  Place one or both hands on your belly and breathe right into your hands. Many of us only breathe into our upper chest cavity, which actually activates the stress response. This cause more feelings of stress. Take ten minutes to sit comfortably with your hands on your belly and just breathe. Try to focus your mind on your breath, letting all your stressful thoughts pass through your mind as though they are cars on a highway. Listen to the sounds your body makes as it breathes.  Feel the rise and fall of your belly underneath your hands. Pay attention to the places in your body that are holding tension, such as your neck, shoulders, arms, or knees. Breathe all the tension through your hands into your belly. Grounding breaths are a type of deep breathing in which you imagine the stress in  your body leaving through your feet. Here is how it's done:  Sit with your feet planted firmly on the ground. Imagine there is a string holding up your head from above. Now, imagine two heavy, metal rods that are attached to the bottoms of your feet and connect you to the earth. Feel the heaviness of the rods weighing your body down. Focus on your feet and breathe from the top of your head all the way down to your feet, all the way down through the metal rods and into the earth. Once you have done two or three breaths like this, imagine all the things you are stressed about flowing from the top of your head out through the bottoms of your feet. Let them flow down through the metal rods and into the ground. For example, lets say work has been particularly stressful for you. Imagine all the stressful things about your work flowing out of your head and down through the rods. The task that kept going wrong, your irritation with a coworker, and the problem with the printer...


Практикуйте дыхательные техники (пранаямы). Тренируйте дыхание диафрагмой. Займитесь осознанным дыханием. Попробуйте технику дыхания по чакрам.

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This breathing technique is considered to be an exact science that focuses on the regulation of prana (breathe) by stopping inhalation and exhalation. In a connected way, controlling your inhales and exhales enables you to better control your subtle prana, which in turn, allows you to control your mind. Controlling your mind through Pranayama removes impurities from your body. To achieve this level you have to practice daily in a quiet location free from external distractions. With diaphragmatic breathing, you will want continuously inhale and exhale without pause. This is the opposite of the Pranayama breathing technique.  The diaphragm is the efficient muscle used in breathing. By strengthening the diaphragm through this breathing technique, you will decrease the rate of breathing, oxygen demand, and the exertion of less energy to breathe bringing stillness to your body. Since breathing is interconnected to the nervous system as well as the mind, practice diaphragmatic breathing in the early morning and just prior to sunset for maximum effect. The primary goal of mindful breathing is to practice focusing on your own breathing. You must focus on every single inhalation and every single exhalation. This is known as mindfulness-of-breathing. In doing so, you will sharpen your concentration.  If you have trouble starting out, try counting your breaths to get your mind in the right place. When you begin, start by gently moving your attention towards the process of breathing. Choose to concentrate on each breath as it happens or on the rise and fall of your chest or abdomen. The point is to understand what it is truly like to breathe without altering the natural process. When finished, try to stay connected to the present moment and expand your awareness to the environment around you. Contemplate your experience and remember how you feel at this very moment. Chakra breathing is designed to assist and improve the flow of energy throughout your body. This is possible because there are seven chakras located within...


Практикуйте дыхательные техники. Не зацикливайтесь на прошлых событиях Не делайте поспешных выводов о будущем. Научитесь реагировать иначе. Используйте дневник стресса.

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Breathing can help calm you down when you’re experiencing overwhelming emotions such as rage, endless crying, or deep disappointment. If you’re feeling overwhelmed by emotional intensity, pause to focus on your breathing. Breathing techniques can help you manage your emotions more effectively and help you handle intense emotions better. You may notice that as you experience intense emotions, they bring you further from experiencing yourself and your body. Breathing helps bring you back to your body and back into the present moment.  Learn to moderate your emotions by using your breath. Start by lengthening your breaths, noticing that you feel more and more relaxed. Breath deeply into your lungs, and feel your stomach rise and fall. Count slowly as you exhale, and feel your body, mind, and emotions relax.  For more breathing exercises, check out How to Breathe Deeply. If you spend much time dwelling on the past or wondering “what if...”, you may start to feel low, negative, or depressed. While it’s good to learn from past mistakes and reflect on your behavior, it can become overwhelming when your thoughts and feelings live more in the past than the present. When ruminating, you may have a more difficult time forgiving yourself or other people or harbor negative feelings.  If you find yourself ruminating, take your mind and emotions off of the situation. Exercise, read a book, or call a friend (but don’t talk about what you’re ruminating on!). Use the past to learn and grow from, yet know when to let it go. If reflections in the past causes distress or you find yourself returning over and over to a situation you “messed up”, learn to let it go, knowing you cannot change it. Instead, determine to let the event change your future behavior. Rumination is linked to depression. Depression can make a difficult past hard to move forward from, and often finds relief through therapy.  If you think you may have depression, check out How to Know if You Have Depression and How to Overcome Depression. If you feel anxious,...


Практикуйте дыхательные упражнения. Избегайте определенных напитков. Попробуйте заняться физическими упражнениями. Займитесь йогой. Используйте грелку. Выпустите газы. Примите теплую ванну.

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Breathing is relaxing and can divert your attention from the pain of mild cramps. You can do this while doing something else that will divert your attention, such as watching a television show. Focus on your breathing. Use a fast and shallow breathing rate, following a one-two (breathe in fast, breathe out fast) rhythm. Alcohol or any caffeinated or carbonated drink can add to abdominal pain. Sip water or clear fluids. Take a walk around your house, or in the garden. This can be helpful when you find that sitting or lying down is uncomfortable. You may find it best to avoid abdominal exercises while experiencing cramps due to the discomfort, especially because cramps may result from exercise itself if you push yourself too hard. Know your limits. Some evidence suggests yoga may help with stomach issues such as irritable bowel syndrome. If you're familiar with yoga, consider some poses that open up the abdominal region. Depending on where the cramps are, consider fish pose or reclining hero. Downward facing dog can also be helpful. If your cramps are muscular in nature, exercise your abdominal muscles at another time and merely stretch them in the cobra pose. Any position where you are facing up, looking forward or facing the ceiling will result in a minuscule amount of abdominal tension. Place a heating pad, heated wheat bag, or hot water bottle on your stomach to give temporary relief. While some advice suggests not to apply the heating pad to your abdomen in case this brings on nausea, other advice considers this to be appropriate. Decide on which approach best suits your needs through your knowledge of your own preferences and responses to the application of heat. Allow yourself to pass gas. If you are at work or somewhere this might be embarrassing or inappropriate, just excuse yourself and go to the restroom. You do not want to allow yourself to become bloated or let the cramps become more serious and painful by holding in your gas. A warm bath can also help with some cramping. Don't make it too hot,...


Практикуйте ежедневную благодарность. Будьте готовы меняться. Смотрите на вещи с другой точки зрения. Признайте, что больше — не значит лучше.

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Write in a gratitude journal each day in order to consistently recognize all of the great things that you have in your life. Whether you write a whole page or just a sentence each day on what you feel grateful for, this activity may help you feel satisfied by bringing all the positives of your life to light.  Try writing down one thing for every letter of the alphabet (a-z) that you’re grateful for. If you want to involve others in your daily gratitude, consider writing thank you notes to those you’re grateful for. Those who change at least one of their viewpoints or behaviors every few months are more likely to look to the future with hope and positivity. These individuals also generally claim to be in a better mood most of the time. Keep in mind that growth isn’t possible without change, and try to approach life’s changes with open arms so that you can feel more satisfied overall.  For example, you may find that you accidentally interrupt people sometimes, and then make a conscious effort to change this behavior. For example, you may decide to change your political stance on taxes after you hear someone bring up a few strong points that you hadn’t before considered. By attempting to look at seemingly negative situations in a positive light, you can change your thought processes over time. This may help you to feel more satisfied because you’re putting a positive filter on the people, events, and situations in your life. For instance, maybe your job wasn’t really fulfilling, and losing it was a gift in disguise because now you can pursue your true passion. Reflect on those who you know that are wealthy and those who aren’t as fortunate. There are many people who have less than you but still manage to have a positive outlook on life. There are also many who have more than you and are dissatisfied. Keep this in mind when you think you have to have more in order to be happy.


Практикуйте ежедневные проверки реальности. Научитесь распознавать знаки в своих снах. Используйте аудио-стимуляцию. Научитесь интерпретировать шаманские символы. Определяйте уровень своего сновидения.

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In order to engage with the Shamanic wisdom of your dreams, you must become “awake” (or “lucid”) while still dreaming. In other words, you must be aware that you are dreaming while you remain asleep. One simple way to induce lucid dreaming is to get into the practice of regularly asking yourself whether or not you are dreaming.  By routinely asking yourself whether or not you are dreaming while you are awake, you will naturally extend this practice while you are asleep. When you ask yourself this question during a dream, it will be obvious that you are, in fact, dreaming, and your dream will become lucid. Lucid dreaming is an essential step on path to Shamanic dreaming. There are some common signs that can indicate that you are dreaming. Several of these apply to most people, but in time, you will come to recognize those signals most relevant to you. These signals can encourage you to become lucid.  Clocks, phones, and other technological devices will often malfunction. Your hands will often look bizarre. Your reflection in a mirror may look strange and different. Anytime you encounter one of these tip-offs, ask yourself, “Am I dreaming or awake?” Traditional Shamans would regularly use drumming to induce a trace, or dreamlike state. You can tap into this method by listening to binaural beats while you sleep.  Binaural beats are audio tracks, for use with headphones, that play different frequencies in each ear. These beats induce an almost automatic meditative state, and have been shown to encourage lucid sleep. Once you become effective at “waking up” in your dreams, it is time to glean deeper messages. You have already been looking for and recognizing personal and archetypal symbols in your dreams. Now it is time to interpret them.  For example, if your grandfather was struck by lighting, lighting may be an important symbol to you. If your grandfather’s story inspires you, lighting may signify inspiration. If you are terrified of storms because of what happened, lighting may signify fear or caution....


Практикуйте здоровые дружеские взаимоотношения. Научитесь выявлять деструктивные нездоровые дружеские связи и прекращать их. Найдите здоровую и позитивную модель для подражания.

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Friendship is an important part of your adolescent years. Oftentimes the friends you make in high school end up being lifelong friends. It's very important that you choose your friends carefully and spend your time with people who care about you and have your best interests in mind.  A good friend wants you to be happy and will support and encourage you, no matter what. Real friends share your joys when you're happy and apologize when they've said or done something to hurt your feelings. A true friend cares about what you think and feel, and will listen to what you have to say. Friends will accept you for who you are and will not pressure you to do anything you're not comfortable with. Just as important as making good friends is recognizing unhealthy or abusive friendships and partnerships. These types of relationships can be very damaging to you mentally, emotionally, and physically. Learning how to recognize a bad friendship or relationship is only the first step, though. After that you'll need to reduce how much time you spend with that individual or cut him/her out of your life altogether.  If someone manipulates you or lies to you, that person is not being a good friend or romantic partner. Jealousy, blame, and a generally negative attitude are all signs of a destructive relationship. If anyone threatens you with violence, inflicts violence on you or others, or forces you to do things that you don't want to do (including sexual activities), that person is abusive and dangerous. Talk to a parent or counselor about the friendship or relationship and sever all ties with that person immediately. If you ever feel like your safety is threatened, do not hesitate to call the police. Having a good role model is important during your teen years. You may not realize it, but you're at an impressionable age. While your friends and peers are important, they're still figuring things out as well. This is where having a mature, responsible role model can be of great importance.  A role model should act as a mentor. He or...


Практикуйте любящую доброту (метта бхавана). Практикуйте осознанное дыхание. Поддерживайте и воодушевляйте других. Помните о сострадании к людям. Помните об осознанности.

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Metta means non-romantic love, kindness,and friendliness. It is a feeling that comes from your heart, and it has to be cultivated and practiced. It is usually practiced in five stages. If you are a beginner, try to stay in each stage for five minutes.  Stage 1- Feel metta for yourself.  Focus on feelings of peace, tranquility, strength, and confidence.  You can repeat the phrase "May I be well and happy." to yourself. Stage 2- Think of a friend and all of the things that you like about them. Repeat the phrase, "May they be well; may they be happy." Stage 3- Think of someone that you are neutral about.  You do not like them or dislike them.  Consider the person's humanity and extend your feelings of metta to that person. Stage 4- Think of someone that you do not like at all.  Instead of thinking about why you do not like them and having hateful thoughts, send your feelings of metta to them. Stage 5- In this last stage, think of every single person including yourself.  Send metta to those people, your city, your neighborhood, your country, and the entire world. This type of mediation will teach you to concentrate and focus your thoughts.  Through this mediation you can learn to practice mindfulness, relax, and rid yourself of anxiety.  Find a sitting position that is comfortable for you. Your spine needs to be upright and relaxed. Your shoulders should be relaxed and slightly rolled back and down. Support your hands on a cushion or in your lap. Once you have your posture, begin going through the different stages. Each stage should last for at least 5 minutes.  Stage 1- Count internally (breathe in, breathe out, 1 breathe in, breathe out 2, etc.) after each breath until you reach 10. Start over once you have reached 10.  Focus on the sensations of breathing in and out.  Your mind will wander.  Just bring your thoughts back to your breathing. Stage 2-  Continue to breathe in cycles of 10, but count before you inhale this time (e.g.,1, breathe in, breathe out, 2, breathe in, breathe out, 3, etc.). Focus on the...


Практикуйте медитацию с концентрацией. Практикуйте рефлексивную медитацию. Изучите медитацию осознанности. Попробуйте медитации сердца. Попробуйте медитацию под руководством.

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Concentration meditation is the foundation of all the other types of meditation. Meditation works best when you strengthen your concentration to the point of cutting out all distractions, or intense focus on nothingness. Reaching this level allows your mind to be calm and to move beyond your sense of self. Once attained, you can use it for wellness and a positive outlook.  One of the methods to practice this type of mediation is to concentrate on a single object like an image, sound, or even your own breath. By consistently returning to focus on the object, the mind develops the capacity to remain calm. Different types of popular concentration meditations are transcendental, zen, om, shine or Samadhi, and chakra meditation. Reflective meditation, or analytical meditation, stimulates the power of dramatic change by providing you with great conviction and strength to reorder your life ways. This type of meditation requires “disciplined thinking.” In this case, a question, theme, or topic is chosen to contemplate for analysis. It is okay to let your mind wander for a short time, but it is vital that you bring your thought back to the reflection to make your mind stronger.  It would be a good idea to master concentration meditation first since this type requires a higher degree of concentration and contemplation. Typical questions you can focus on are: “Who am I?” “What is the true purpose of my life?” “What is my role in the universe?” or “How can I help remove the suffering of others?” Mindfulness mediation is a combination of concentration and open awareness. It emphasizes the cultivation of highly receptive attention toward any object or action within your sphere of influence. It is simply being “mindful,” or “paying attention” to your surroundings. Practitioners claim the benefits provide pain relief and helps support sufferers of anxiety and depression.  This is the most popular meditation type in the Western Hemisphere. You practice this meditation type by concentrating on an object such as breath,...


Практикуйте осознанность Позитивно относитесь к миру. Определите свои предубеждения. Прислушивайтесь к своей интуиции. Определите свою кратковременную память.

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to become aware of the world around you. Mindfulness is the practice of becoming more in tune with your surroundings. It involves engaging every sense, feeling, and sensation around you. Mindfulness can improve your memory and strengthen your brain power.  Try mindfulness meditation. Sit somewhere quiet for 5 minutes and close your eyes. Focus on every sensation that you feel, such as the noise of the air conditioner or the feeling of your seat beneath you. Capture even the most minor of details. When you eat, chew slowly. Savor every taste, texture, and sensation of the food you are consuming. If you’re out in public, take a few minutes just to notice every detail. Look at the leaves on the ground, the decorations on a building, or the movement of people around you. At work or school, try doing some grounding techniques. Take a minute to notice everything that you feel, such as the chair beneath you or the desk under your hands. When faced with problems or obstacles, keep an optimistic mindset. Positive thoughts, like love, creativity, and joy,  keep your mind in a peaceful state. Negative thoughts like fear, jealousy, hate, and anger, can cause feelings of sadness, distress, or anxiety.  If you typically think negatively about things, you may not want to jump straight to positive thinking. Instead, start with neutral thoughts and work your way up to positivity. Talk to yourself in the mirror every morning to pump yourself up for the day. You might say something like “It’s another great day” or “I am going to rock it today.” Motivational quotes, posters, mugs, or other reminders can help you stay in the right frame of mind as you go through your day. Leave a friendly note in your wallet or post a positive quote above your desk. Benefits of positive thinking include a longer lifespan, decreased stress, stronger psychological health, and improved coping skills during difficult situations. Biases can cause us to think that certain things are always true, even when they’re not. If you know your biases, then you...


Практикуйте осознанность при выполнении следующих дыхательных упражнений. Примите удобную позу. Практикуйте дыхание животом. Дышите четвертями.

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The term “mindfulness” refers to a practice of making a gentle effort to be present in whatever you are currently doing. In this case, this means making an effort to think about the exercise as you are doing it. Think about the way the breath feels as you inhale and exhale. Although your mind will very likely wander to other thoughts, worries, and/or other things you have to get done, just do your best to come back to the present when you notice that it has wandered. Don’t get mad at yourself when this happens. This will be different for everyone. If you find that you are comfortable sitting cross-legged on the floor, do that. If you want to lay down or even stand up, that is fine too. Make sure your clothes are comfortable, and that you are sitting with good posture.  Inhale through your nose. Do this as you normally would, don’t make it deeper or more shallow.  Exhale slowly. Instead of out your nose, exhale out of your mouth as much as you can. Try to get all of the air out of your lungs. Breathe in through your nose. You will find this very refreshing as their was no air in your lungs, but try to breathe normally. Don’t take a very deep breath, but instead take a breath as you normally would.  Repeat the process of inhaling through the nose and exhaling through the mouth. Do this as many times as you like. It will help refresh you and make you more alert. However, if you feel dizzy, try taking a break or making your exhalations slower. In Eastern medicine it is believed that breathing low in the belly is better than using the shoulders to breathe.  Lie down on your back. Once you get the hang of it, you will be able to do this no matter whether you are sitting, laying down, or standing. However, it’s good to start in this position so you know how it should feel. Rest one of your hands low on your belly, beneath your belly button with a flat, open hand. Take a few normal breaths to relax.  Take a deep breath, and then forcefully exhale. The point here is to try and push your hand up with your belly during...


Практикуйте осознанность, концентрируясь на других аспектах настоящего момента. Отвлекитесь, думая о вещах, не связанных с мочеиспусканием. Не думайте о воде, водопаде или дожде. Не думайте о забавных вещах, которые вызовут у вас смех.

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Instead of sitting there thinking about how much you need to pee, focus on your breathing, or the feel of the sun on your face or the ground beneath your feet. Direct your mind toward the sound of the children playing in the next room, or the sight and sound of bees buzzing among the spring flowers.   Meditate, repeat a mantra, or try deep breathing exercises. Some people benefit from mindfully focusing on the feeling of squeezing the muscles that surround their urethra—the opening through which urine exits your body. For others, this type of mindfulness might backfire! Do whatever it takes to clear your mind of thoughts of peeing or visiting the bathroom! Simple and even silly distractions may do the trick. Try things like:  Counting backwards from 99 repeatedly. Reciting poems and song lyrics you’ve known since you were a kid. Reciting the full names of all the people you know in the room, and making up names for those you don’t know. Giving directions to yourself on getting to your home, to the office, to the grocery store, etc. These aren’t good choices for distractions when you need to go! Unless you’re very skilled at keeping your mind completely focused on something like a dripping faucet, you’ll inevitably find your mind wandering to how much you’d like to empty your bladder. Your friends may think it's hilarious to describe waterfalls, rivers, and flushing toilets when they know you need to go. Try saying, “OK guys, very funny. I get the point,” and then change the subject. If they continue, calmly remove yourself from the area. Laughing might cause you to further contract your muscles and put more pressure on your bladder. Alternatively, laughter may cause you to loosen your muscle tension and release urine.  Avoid friends and situations that may cause you to laugh. Watch a heavy drama instead of a riotous comedy on TV! If you frequently release some urine when you laugh, even when your bladder isn’t full, talk to your doctor. You may have a condition that’s sometimes referred to as “giggle incontinence.”


Практикуйте осознанность, чтобы не допускать резких реакций. Используйте глубокое дыхание. Используйте легкие физические нагрузки. Слушайте музыку. Задействуйте медитацию любящей доброты. Примите чувство обиды.

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There's a reason "heat of the moment" is such a popular phrase. When we argue with people, there tends to be a lack of thoughtfulness and overall awareness going on, both of ourselves and the other person. Mindfulness can help you stay centered in your experience and non-judgmentally aware of the situation. This will help you gain clarity and freedom to choose how you respond.  Acknowledge your thoughts and emotional state. View thoughts from the perspective of an interested observer, without "buying into" them. Name your emotions without judging them. A single word description can be useful to get a handle on them. If you feel yourself getting worked up over what the person is saying, pay attention to the sensation of your breath flowing through your nostrils.  For example, if you start to feel yourself get irritated while the person is talking, take a moment to say "I'm feeling irritated" silently to yourself. This will help you stay in touch with your feelings. Emotionally distance yourself from the moment by putting it into perspective. For instance, you’ve probably had to deal with criticism in the past and were able to work through feelings of hurt. You could also remember that in the grand scheme of things, this one criticism is a very short experience from which you can grow. Deep breathing stimulates the parasympathetic nervous system in your body, which is in charge of restfulness. Taking a few deep breaths, inhaling so that your stomach expands while your chest stays in place, is a quick and easy way to calm yourself using basic biology. You can do this right before you receive criticism in order to prepare yourself, such as a performance evaluation with your boss. You can also use this while you are receiving criticism, such as being disciplined by a parent, in order to help you deal with it more effectively and less defensively. If you're able to get away from the argument for a little while, which is advisable, take that time to get your body moving. Aerobic exercise like jogging will provide...


Практикуйте осознанность. Выражайте благодарность. Ставьте личные достижимые цели. Стремитесь мыслить позитивно.

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Mindfulness means being in the moment instead of racing ahead towards the future or being mired in the past, two things that make it hard to focus on loving life and being happy.  Do one action mindfully. This could be something as simple as eating your dinner or sitting down to do your homework. Notice things like the taste of whatever you're eating and what the texture is like. Is it crunchy? Is it hot? Is it salty? Don't place a value judgment on it, like it's too hot, or it tastes gross, because that will have you focus on the negative, rather than being neutral. Take 20 minutes every day and practice breathing mindfully. Draw in breath for a certain number of counts (say, 4 counts) and then release it for two extra counts (say, 6 counts). Watch your belly rise and fall as you breathe deeply. If your mind starts to wander, simply draw it back to the counting. You can even use apps like Insight Timer to help walk you through mindfulness practices if you are new to the concept. Take a 5 minute break. If you have a short period between classes or during your work hours, take a moment to look out of the window instead of immediately going to check your phone or your email. Notice what it looks like outside, what the weather is doing, what color the sky is. Again, don't assign value judgments to the things that you're noticing. being grateful and practicing gratitude means that you celebrate the things that have happened in your life, taking nothing for granted and valuing your experiences. Practicing gratitude can help you feel better about life and about yourself and can help you feel happier.   Maintain a gratitude journal, where you record the things that you're grateful for (like having a roof over your head and food to eat or having your health). Note people that you're grateful for and the kindnesses that you've experienced. Notice the small things. The small things are really what make your life either so much easier or so much harder. Focus on things like the warmth of your jacket on a cold winter...


Практикуйте осознанность. Одевайтесь так, чтобы производить впечатление на себя. Запишитесь на уроки танцев. Обращайте внимание на свои чувства. Внимательно слушайте других людей. Спите достаточное количество времени.

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To be sexy, you'll need to feel confident and relaxed. Feeling stressed, absent, or down on yourself can ruin your sexiness. Mindfulness is a practice of paying attention to your thoughts, senses, and feelings in the moment, without interpretation or judgement. To practice mindfulness, pay attention to your senses.  Ask yourself "what am I smelling, seeing, how am I moving, how does my body feel?"  Practice mindfulness by paying close attention when someone is talking to you. Try to take in every word they say.   Meditate on your breathing. Feel the breath coming in and out of you. Notice which parts of your body rise and fall. When your mind wanders, remind yourself to pay attention to your breath.   Study an everyday object. Spend some time each day looking at something you see all the time, such as your toothbrush. Try to notice new details.   Do a mindfulness exercise when you feel yourself becoming tense or negative. If an unwanted thought comes to you, gently acknowledge it. Then turn your attention to the things you are feeling and sensing. Good hygiene and good grooming will make you feel good and look good to others. Dress in clean clothes that you like. You don't have to spend a lot of time getting dressed: you can feel good in an outfit you wear all the time as long as you like the way you look in it. Shower after you have exercised or when you would like to feel fresh, and shampoo no more than three times a week.  You will feel sexier if you wear only clothing you really like. Go through your closet and get rid of anything you don't really wear, or wear only out of obligation. Wear clothing that feels good on your skin. For a sensual presentation, wear silks and soft cottons. Clothing that fits to your body but does not uncomfortably squeeze it will make you feel and look sexy. Not only can dance help you get fit, it can also boost your self-confidence and help prepare you for future dates. Find a type of dance that appeals to you, and you're all likely to find people who share your interests. If...


Практикуйте осознанность. Соотносите ваши поступки и ценности. Не убегайте от реальности. С кем вы себя сравниваете? Просматривайте видеозаписи с собой. Жизнь динамична. Пройдите тест на определение типа личности. Медитируйте. Составьте список жизненных целей.

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Studies demonstrate that most people have huge blind spots about themselves, their behaviors, and their desires. It is easy to paint yourself as the hero of your own story, but consider what it is that you might be ignoring about yourself. By practicing mindfulness, you can take a look at yourself and your life more objectively. Mindfulness involves two components:  Paying attention to yourself. Think about who you are in this moment. What are you thinking about? What are you feeling? How would you describe your behaviors? Learning to pay attention to who you are and what you are thinking at each moment can make you more aware of your emotions and reactions. Observing non-judgmentally. When you have a strong emotional reaction, it can be useful to act as an objective observer of your own behaviors. Is your emotional reaction worth it? Rather than letting your feelings drive your life thoughtlessly, take a few moments to consider where these feelings are coming from and how you should be reacting to them. People who are introspective are more likely to behave morally and empathetically. The key is to compare how your behaviors measure up to your core principles. Are you meeting the standards you believe everyone should hold for themselves? Make a list of the qualities that are most important to you in others; then ask yourself how you might be able to embody these qualities. Many people who are uncomfortable with how they live their lives seek to escape from introspection and self-knowledge. They do this through alcohol, drugs, mindless entertainment, or other problematic behaviors. Don't give in to these temptations. Tell yourself that getting to know yourself is hard work that you must not try to shirk or escape. When people are trying to learn more about themselves, they instinctively begin to compare themselves with others. For example, someone who has recently changed jobs will likely compare herself both to her new colleagues and to her old colleagues in order to figure out how competent she is....


Практикуйте позитивный внутренний диалог или аффирмации. Проводите время в разговорах с другими. Отвлекитесь, занимаясь чем-то позитивным. Знайте, когда следует обратиться за профессиональной помощью.

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Remind yourself of your accomplishments and things you like about yourself. Or, verbally remind yourself about positive statements that mean something to you, such as quotes.You can write this down as a list and keep it nearby for whenever you're feeling sad. Research shows that you can foster and protect positive thoughts by carrying a physical reminder of them. To keep positive statements or affirmations nearby, try writing them on index cards that you keep in your wallet, store them on your phone, or make them your computer's screen saver. Surround yourself with friends or family who can relate to your feelings. Explain how you're feeling and see if it helps. Chances are, they'll try to lift your spirits. It's also okay to tell them that you're sad and need time to be sad. Try talking with someone you trust who is wise or older. This person might have more life experiences to draw upon, which can help you work through your sadness. It's easy to focus on the negative and overlook positive emotions, like happy, relaxed, excited, joyous, or encouraged. Take a moment to write down happy or relaxing memories. This reminder can make you feel positive again. You can also distract yourself from negative emotions by doing something fun or positive. You could:  Color your hair Make a cup of tea Count up to 500 or 1000 Work on a puzzle or mind game Go "people watching" Play a musical instrument Watch TV or a movie Paint your nails Organize something like books, your closet, etc. Make origami to occupy your hands Be active. Play a sport, take a walk, or work out If you have sadness that lasts longer than a month, you may be depressed and need professional support or counseling. Symptoms of depression are far more severe than sadness and include complete loss of interest in activities you used to enjoy, irritability, agitation, lower sex drive, struggles concentrating, changes in sleep patterns, and feeling tired all the time. If you recognize serious signs of suicidal thoughts, get help immediately. Go to an emergency...


Практикуйте позитивный внутренний диалог. Придумайте позитивную мантру. Практикуйте визуализацию.

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Replace your negative self talk with affirmations. Shifting your language will alter your mindset and override negative subconscious actions and thoughts. Replace “I can’t do this!” with “I can do this!” Instead of saying “I fail at everything!” exclaim “I will succeed!” If you catch yourself slipping back into negative self-talk, pause and take a deep breath. Consider why you are telling yourself you won’t succeed. Identify the factors that caused you to become negative. Note that these factors are triggers and recommit to affirming yourself. This shift in your language won’t happen overnight. It takes time and consistency. Remain positive as you work toward ridding yourself of negative subconscious expectations and behaviors. When anxiety or stress arises, calm your nerves and quell negative thoughts by repeating a personally crafted mantra. Consistent use of the mantra will subdue negative thoughts and actions that arise from your subconscious mind. Identify your negative thoughts and accept that your self-judgement is unfounded. Create a healing mantra by identifying the opposite of your self-judgemental claim. Craft two additional mantras that express the same idea; use them interchangeably. Select a spot in your body to ground the positivity. The spot could be your heart or your stomach. Place your hand on the spot as you repeat the mantra. Focus on the action and swell with confidence. If you feel that you are never good enough, your mantras would be “I am good enough,” “I am worthy,” and “I am worth it.” Visualizing, or mentally rehearsing, the achievement of your goals is a wonderful way to engage with and train your subconscious mind. Start with visualization exercises that only require you to utilize one to two of your senses. Try to visualize every detail of a photograph or a familiar object. As you master this, work towards visualizing entire scenes of movies or memories. Note the sounds, smells, colors, textures, and tastes. When you acquire the ability to focus and accurately depict details,...


Практикуйте позитивный ментальный настрой. Будьте проактивны Станьте активным слушателем. Подавайте хороший пример

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Being positive allows you to take full advantage of opportunities when they occur.  It also greatly assists with establishing a social network in your workplace.  Below are some helpful tips for maintaining a positive mental attitude:  Remember that you are capable and qualified for the job. You would not have been hired if you did not possess all the qualities the job requires. Say "yes" to challenges and new experiences. Undertaking challenges and succeeding builds confidence and can positively influence coworkers and supervisors. Remember that you are in control of how you think and feel. Negativity exists within each of us, but everyone has a choice whether to foster it.  When negative feelings creep in, actively remember the things you have to feel grateful for, pushing negative thoughts to the back of your mind. Spend time with positive people. It's much easier to be negative when talking to other negative people.  Choose to spend time with people who are upbeat and committed to positive thinking. Find reasons to smile. It's easier to think positive thoughts when we surround ourselves with objects and mementos that bring joy and laughter. .  Being proactive means taking responsibility for your actions and the tasks assigned to you.  It also means refusing to worry about things you can't control and focusing your time and effort on the parts of a problem that you can change.. Below are some suggestions for how to be more proactive at work:  Be solution-focused.  It's easy to get hung up on details and blame sharing, but real leaders focus on the task at hand and what is required to complete it. Demonstrate accountability for your work.  If you make a mistake, own it.  If you have an idea, pitch it.  Don't be demoralized if people don't always agree with you.  By speaking up and contributing, you are demonstrating engagement and concern, both important leadership qualities. Be consistent and dependable. Treat all coworkers with the same degree of professionalism and respect.  Show up to work on time,...


Практикуйте самоосмысление. Дайте себе время подумать. Взгляните на себя со стороны. Перестаньте пытаться "убежать".

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To be self-aware means to have the ability to see your true self without blinders. It involves accepting yourself as you are, and recognizing that you are all fallible. No one is perfect. Just as you provide others with empathy, patience, strength, humility, and love during stressful or challenging times, you need to show this for yourself too. Everyone makes mistakes, experiences stress, and has issues that arise throughout life, and the best way to get through all of this is through self-awareness and acceptance. Through self-awareness, you can learn what you need to do to make changes in life to resolve pending  issues and in turn make you a better individual. If you’re feeling helpless or overwhelmed, it’s a sign that you need to take some time off and reflect. Identify the practical issues you’re dealing with. Then ask yourself which internal issues are driving these problems.  For instance, if your grades have been slipping lately, the root cause could be something like perfectionism or depression. If you have persistent negative thoughts about yourself, explore them. Try to identify the underlying fear or insecurity that’s causing them. Look at your own life from the perspective of a neutral stranger. See if you can identify any recurring patterns of problematic behaviors. Getting outside yourself can make it easier to be objective about the issues you’re facing. If you’re having a hard time viewing your life in an objective way, ask a trusted friend or family member to help you identify your negative behavior patterns. You might say, "Hey, I have trouble getting perspective about some of my issues. What are some negative patterns or habits you see me doing that limit my growth and well-being?" Escapism can take many forms – playing video games, browsing the internet, or even working too much. Simplify your life and drop any unnecessary distractions to get a clearer sense of what your problems are.  For instance, you could decide to cut out movies and stop working overtime while you’re dealing with...


Практикуйте самопринятие. Нормализуйте свой опыт. Расслабьтесь. Отвлеките себя. Сосредоточьтесь на своих положительных качествах. Не допускайте принижения со стороны других.

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Acceptance and Commitment Therapy (ACT) is a type of treatment that helps people accept themselves and work toward their goals. Along the lines of this therapy, you can learn acceptance in order to reduce your pattern of berating yourself. Try using this worksheet found at getselfhelp.co.uk to work on acceptance. Fill in the blanks:  Activating Event (what happened) __________________ Thoughts (what went through your mind) ______________ Consequence of believing these thoughts ____________ Balanced, alternative thought ______________________ How you will defuse (see thoughts as passing sensations and cope appropriately) _________________ Normalizing is a common technique in therapy because it lets people know that their experience is common and normal. This in turn, can cause people to be more relaxed, and accept themselves and their situation more readily. For example, maybe you tend to be quiet in group settings, and you wish you spoke up more. Someone else who seems like the life of the party might wish instead to be a better listener. Don't be so hard on yourself! You're a unique human being.  Everyone has challenges and things to work on. You are a work in progress! There's always something to learn in order to develop a more productive way to live your life. You can learn to live more efficiently, conduct your relationships healthfully with yourself and others, increase your happiness, and decrease your anxiety.  If you find yourself thinking negatively again, try a little self-compassion. Try to be understanding with yourself as you would with a friend. If you have high expectations of yourself, try to focus on what you did well. If you need to, adjust your expectations and allow yourself some time to breathe or relax. Distraction or grounding techniques can serve as great resources for dealing with the emotional pain (anxiety, depression) that often coincides with self-critical thoughts and behaviors.  One way to distract yourself is to laugh. Laughter really can be the best medicine, as it has been...


Практикуйте сознательное потребление пищи. Сделайте перерыв перед десертом. Найдите альтернативную деятельность. Ограничьте доступ.

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Practice mindfulness while eating. Mindfulness is not a diet but a way to be present while eating, break bad habits and bring awareness to habits around eating. Mindfulness encourages you to know when we are truly full and pay attention to your body’s signals that you are full. The benefit of mindfulness eating is decreases over eating meals as well as desserts.  To help with mindfulness, try something new. Often we eat the same breakfast, lunch, and dinner on a regular basis. Try to switch it up with new recipes or vegetables and meats you don't normally eat. Pay attention to each bite. This includes looking at your food, enjoying the look, savory each bite, and spending a moment after to enjoy the experience. Turn off the TV and avoid other distractions so you can enjoy each bite. Your brain needs time to register it is full after a meal. It takes time for the brain to retrieve signals from the digestive hormones. It differs from person to person, but it is recommended to wait 20 to 30 minutes before eating dessert. If you find that you are craving sweets, try an alternative activity that alleviates your emotional triggers or helps provide that break between a meal and something sweet. If you are bored and you want to grab that bag of candy just to fill the time, try one of these other activities:  Take a walk Try mediation Write in a journal Chew sugar-free gum Another strategy for avoiding sweets is to limit access to temptation. This could be removing it completely or putting it out of sight.  Research shows that removing items or at least making it harder to access them decreases consumption. It provides more time to think about if you really, really need or want the sweet. You can try:  Throwing away all sweets and sugar in your house. Hide sweet items on the top shelf making it harder to reach. Place healthier items in sight, such bowl of fruit on the counter instead of a cookie jar.


Практикуйте тайцзицюань (тайчи). Найдите уроки по тайчи. Попробуйте сделать несколько основных движений. Во время практики присутствуйте в моменте. Продолжайте практиковаться!

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Tai Chi can help you with focusing your Chi. It is a light exercise that uses several movements and breathing to help you focus on your Chi. It is believed to help reduce stress and help with many medical conditions. There are many videos for practicing Tai Chi on the web. Simply search for “Tai Chi videos” on your favorite search engine. However, if you have never practiced any Tai Chi before, it is perhaps a good idea to visit a Tai Chi instructor to help get you started. You can also call local gyms and yoga studios to see which ones offer Tai Chi classes. If you aren’t sure whether you would like Tai Chi, or if you feel intimidated to go to a class, you can try out a few of the basic movements first.  Begin with your feet at shoulder width. This helps you keep your weight centered. Keep in mind that when practicing Tai Chi, it is extremely important to keep you weight balanced on both of your feet, which when planted on the ground, should stay shoulder width apart.  Keep your knees slightly bent. Don’t lock them! Try to position yourself as if you were about to sit down into a chair, which will require your muscles in your legs to engage. Keep your spine straight, but also relaxed. Imagine that each vertebra is floating above the one below it.  Touch your tongue to the roof of the mouth gently. This is believed to connect the channels which help chi flow. Thus connecting your entire body. Make a mental connection. This involves mentally thinking about connecting the wrists and ankles, elbows and knees, shoulders with hips.  Become aware of your breath. Breathe in a relaxed, normal manner. Follow the inhalation and exhalation, as well as expanding and contraction of your lungs. If you can, belly breathe. Being present in the moment (rather than constantly thinking about the past or worrying about the future) plays a huge role in Eastern Philosophy. This means that when you are practicing Tai Chi (and in your daily life in general) you should also practice being mindful, or fully present, in the moment. In...


Практикуйте техники релаксации. Узнайте себя лучше. Регулярно занимайтесь спортом, чтобы было легче контролировать свое поведение. Хорошо высыпайтесь. Избегайте наркотиков и алкоголя. Ешьте продукты, богатые глюкозой.

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A stress-free lifestyle makes you feel more in control of your life and your actions. When you're stressed or depressed, you're much more likely to feel like you're acting on autopilot. Most misbehavior comes from that loss of self-control. You should use relaxation techniques regularly and whenever you feel like you're losing control of a situation.  Learn yoga. Yoga is a great way to reduce stress and promote a healthier mindset. Start your day with yoga, and do yoga when you start to feel yourself losing control. Meditate. Meditation has long been an effective and easy way to relax. Practice breathing through your nose. Focus on your breath and feel the world slip away. You can do this any time. Take plenty of breaks throughout the day. Relaxation is key to maintaining self-control. If you're working all day, your mind won't have time to settle. Give yourself alone time or do an activity you enjoy. Learn your strengths and weaknesses. Specifically, learn when you are most likely to misbehave. Use that information to stop your misbehavior before it happens. Don't let yourself into situations where you misbehave, or find ways to stop your misbehavior. The more you know about yourself, the better equipped you are to control yourself.  A great way to learn about yourself is through writing. Make lists of your strengths and weaknesses. Be honest with yourself. When are you most in control and when are you least in control? When do you misbehave the most? What are the circumstances when you misbehave? Are you sad, stressed, hungry, or sleep-deprived? Once you find a pattern to your behavior, use that information and change your lifestyle to improve your behavior. Another great way to learn about yourself is through meditation. Find a quiet place and just sit and focus on your breathing. After a while, you'll feel everything slip away. What's left is your self. Ask yourself questions and answer honestly. Ask your friends and family what they see about you. Ask them how they think you could improve your behavior,...


Практикуйте технику глубокого дыхания. Настройтесь на ребенка, и вам будет легче расслабиться. Наслаждайтесь моментами, проведенными вместе с ребенком. Установите очный контакт с ребенком, если это возможно.

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This can be a helpful method to assist you in feeling a bit more relaxed. Nothing is going to make you forget that your baby is hooked up to machines in a tiny incubator instead of at home in his crib. However, by learning how to relax, you can see past those machines and really look at the joy of your tiny baby. If you are able to hold your baby, tune out all of the beeping monitors and really focus on holding your little one. Take advantage of this time to bond with him. Feel his skin, touch his hair, wiggle his toes...all of these moments can strengthen the parent-child bond. If you cannot hold your baby, sit near his isolette and direct your focus to him and only him. Tune out all the noises around you and pay attention to every move or noise he makes. When you are with your baby, do not get distracted by anything else. Turn off your cellphone and leave the world outside of the NICU behind you. When bonding with your baby, do not focus on his medical condition or worry about how he is doing. Save that for later when you speak with the doctors. Instead, focus completely on enjoying the precious moments that you get to spend with your baby. Chances are that your NICU baby will be sleeping most of the time. When he is awake, be sure to make eye contact with him. This can help with the bonding process and make your baby feel more comfortable. This is especially important for babies who cannot yet be held by their parents.


Практикуйте тишину, выключив электронику. Работайте над техниками глубокого дыхания. Включите медитацию в свою повседневную жизнь. Запишитесь на курсы йоги. Проводите время на природе. Признавайте и выражайте благодарность на ежедневной основе.

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In today's busy world, you're encouraged to go, go, go all the time. When your electronics are on, your brain is always listening for the next email, the next text message, or the next notification. Turning them off gives you a chance to step out of the rat race for a little while and focus on your own spiritual well-being. Try unplugging for an hour each day or set aside one day each week where you turn the electronics off. Incorporate deep breathing techniques into your daily routine. Try one when you wake up or when you're feeling stressed throughout the day. Deep breathing techniques help you clear your mind, center yourself, and de-stress. Plus, you can practice them almost any time during the day, as it only takes a minute or so to run through one. For a simple technique, close your eyes and breathe in while you count to 4 in your head. Hold your breath for 4 counts and then breathe out to the count of 4. Wait 4 counts before you breathe in again and repeat the process. Meditating when you first wake up can help you start your day with less stress, as you'll feel more centered, relaxed, and spiritual. You can also take meditation breaks throughout the day to return yourself to that clear state of mind.  Try a simple meditation first. Sit down somewhere you're comfortable and close your eyes or lower your eyes to the floor. Check in with yourself while you take a few deep breaths. Feel any pains and aches you have in your body and acknowledge any emotions you might be feeling. Now, focus on what your body can feel. Think about the weight of your body in the chair or on the floor, the cool or warm air surrounding you, the feel of the carpet or clothing on your skin, and anything else you can feel. Try to keep your mind focused on just being aware, not drifting off into thoughts. When one pops up, just acknowledge and gently push it aside to go back to the feelings in your body. You could also try prayer as a part of your religious tradition if you have one. Look for classes in your area. Check local yoga...


Практикуйте то, что вы проповедуете. Просите прощения, если вы совершили ошибку. Думайте вслух. Стойте на своем. Относитесь ко всем, включая детей, с уважением. Будьте последовательны. Относитесь к партнеру с уважением.

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If you want to be a good role model for your children, then the most important thing is for you to do as you say. Of course, some rules that apply to your kids may not apply to you — you may not have homework to finish or a 9 pm curfew — but it’s important to show them a good example of how to conduct yourself. Your children will be modelling your behavior and it’s important to show them whatever you want to see from them.  If you tell them to be kind, then don’t let them see you bad-mouthing a waitress. If you tell them to have good manners, then don’t talk with your mouth full. If you tell them to keep their room clean, then keep your room clean as well. If you’re always asking your children to eat healthier foods, let them see you choosing a salad over fries once in a while. Don’t put pressure on yourself to be a flawless parent who never makes a single mistake. That’s impossible. Things go wrong, and sometimes, your temper will flare up or you’ll say or do something that you will regret That’s perfectly natural. The most important thing is that you acknowledge the behavior and apologize for it instead of pretending that nothing ever happened. If you misbehave and try to brush it under the rug, then your children will get the message that they’ll be able to do the same. If you’ve done something wrong, sit your child down, look him in the eyes, and show that you’re really sorry. Make sure your child knows that you mean it, so that he understands how to apologize when he’s done something wrong, too. Your children don’t have to see you as the person who has all the answers. In fact, you can help them out more by showing them that you do have to struggle to find the right answer in certain situations by thinking aloud and inviting them into the process with you. When a tough situation arises, you can weigh the pros and cons with your children, and show them what goes into a decision-making process. This will show them that you’re human and that when you say “no,” you’re not just saying it categorically, but...


Практикуйте устную речь при любой возможности. Пишите на английском не только во время уроков. Практикуйте устную и письменную речь в учебных сообществах в интернете. Уделяйте особое внимание произношению.

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If you have a study partner that is also learning English, make a point of speaking to one another exclusively in English.  This will sometimes be frustrating, but there’s no better practice than actually speaking the language you’re hoping to learn.  Get a part-time job that requires you to speak English.  Places that have a large amount of tourist clientele are ideal, as the global use of English ensures its use by many world travelers.  Since English is so common, you can likely practice your English in everyday conversations with strangers as well.  For instance, when ordering food or buying something in a big city, greet the cashier in English. If they respond in English, you have a great chance to practice. Outside of any formal coursework, make sure to practice writing in English, ideally about things you’re interested in or find meaningful.  One easy option is to keep an English language journal, and simply write in it every evening. Talk about your day or something you've been thinking about.  Without even trying, you’ll end up using new English language skills as you learn more advanced grammar.  Correspond with a friend via written letters.  This is a fun way to practice, because you get to read and talk to your friend as you do it. If you don’t have a reliable speaking partner, you can always find one online.  People are trying to learn English all over the world, and there are plenty of other people looking for a speaking partner!  There are entire websites dedicated to helping people learn languages together.  Use Speaky.  Set up a free account on the Speaky website and find speaking partners based on shared interests.  This site lets you chat through texts and audio and video calls. Speaky also offers a mobile app so you can practice speaking on the go. Check out Coeffee. Coeffee is another online language-learning community where you can play cooperative games that will help you learn English words and phrases. Read in English out loud, and look up words you’re unsure about pronouncing...


Практикуйтесь вставать без будильника по выходным и праздничным дням. Смените мелодию будильника на тихую и спокойную. Используйте обычный будильник вместо будильника на мобильном телефоне. Не используйте кнопку откладывания будильника.

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If you have a strict work schedule, you might not want to risk suddenly waking up without any assistance, especially if you are not getting the recommended 7-10 hours of sleep a night. Instead, try waking up without an alarm clock on the weekends. You might have to sacrifice sleeping in later on the weekends. If you have an extended period of time off for a vacation or a holiday, this is also an ideal time to adjust to life without an alarm clock. You might currently wake up with a loud, clanging alarm that sounds like a jarring buzzer. Instead, consider an alarm that sounds more natural, such as the sounds of a forest or a rainstorm. If you live on a busy street, you might also want to find an alarm that mimics the sounds of the environment around you, like passing traffic. By looking at your phone's screen just before you got to sleep, you are delaying your body's release of melatonin, a hormone necessary for keeping your circadian rhythms on schedule.  Put any phones or tablets away and keep them out of reach should you wake up in the middle of the night.  If you have to rely on your phone or tablet for your alarm, set the alarm a few hours before your bedtime so you are not tempted to look at the screen in bed. If you currently are using the snooze button when you wake up, you should stop. When you use the snooze button to continually stop and start your sleep cycle, you are fragmenting your circadian rhythms. When your sleep cycle is frequently disrupted, this creates a condition called sleep inertia. Sleep inertia can have very negative effects on the body and leave you at risk for developing conditions like diabetes, cancer, and heart disease.


Практикуйтесь до того, как вы начнете разговаривать с незнакомцами. Посещайте мероприятия сами. Попросите друга помочь вам. Не думайте слишком много. Ведите себя уверенно. Не позволяйте негативной реакции влиять на вас.

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The best way to overcome social anxiety is by confronting it head-on. Talking to strangers is like any other skill: the more you do it, the better you get at it. With enough practice, it will feel completely natural to you. You won't even have to think about how to manage conversations with strangers. The best way to practice is to set weekly goals.   Don't overwhelm yourself! If you find talking to strangers overwhelming, take it slow at the beginning. You might begin by promising yourself that you'll talk to two strangers in a week. Add one person each week. Keep pushing yourself, though! There's a fine line between taking on too much and not taking on enough. While you don't want to overwhelm yourself, you also don't want your fear to hold you back. Get out of your comfort zone. That’s right — don’t invite anyone along. Put yourself in a social situation where you won't know anyone else. Without any friends to hide behind, you'll be more likely to put yourself out there. Keep these outings low-stakes. If you don't talk to anyone the first couple times, that's fine! You still went out and were among strangers, which you never would have done before! Look for events around town where you'll be able to start conversations with strangers:  Art shows Book readings Music concerts Museum exhibitions Outdoor festivals Geek gatherings Parades/rallies/protests If the idea of talking to a stranger on your own is too much, enlist the help of a more outgoing friend. With her help, you can practice talking to strangers while still having a familiar face to make you feel comfortable. Don't let your friend carry the entire conversation, though. Make sure she knows that you want to contribute more than you might normally contribute. If you obsess over all the ways things can go wrong before you start a conversation with a stranger, you're setting yourself up to fail. The more you think about it, the more anxious you'll get. When you see someone you want to talk to, break the ice immediately, before you have a chance to...


Практикуйтесь играть высокие ноты. Изучайте полутона. Работа над вибрато. Используйте глиссандо.

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These can become a bit tricky. To play notes above D', a technique known as "pinching the thumb hole" must be used. Cover 2/3 to 3/4 of the thumb hole using the tip of your thumb. Tighten your lips slightly and blow a little harder than usual. A semitone is a sound that's halfway between one note and the next, like the sound made by the black keys on a piano. You have already learned one of the most popular semitones - that is, F#. Two more semitones that you should learn are Bb and C#'.   The fingering chart for Bb is: 0 1 - 3  4 - - - The fingering chart for C#' is: - 12 -  - - - - You can practice these semitone notes by playing a little ditty called Baa Baa Black Sheep: D D A A B C#' D' B A, G G F# F# E E D Once you have mastered the notes, you can work on your vibrato technique. A vibrato allows long notes to resonate, creating a nice dynamic effect. There are several ways to accomplish this:  Use a diaphragmatic vibrato. Control the flow of air into the recorder by tightening and contracting your diaphragm. Say, "heh heh heh" but do not cut off the flow of air entirely. Use a tongued tremolo. Say, "yer yer yer yer yer yer" using your tongue to control the airflow. Use a finger vibrato. While not being a very practical choice for a sustained vibrato, this method is commonly referred  to as a trill. Alternately finger the note and the next higher note. Do not tongue each note, but rapidly play an A B A B A B A sequence. These are created by sliding the fingers off the recorder in quick succession to create a sliding sound.


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

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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 ...


Практикуйтесь над умением давать остроумные ответы. Работайте над умением слушать. Разбирайте прошлые ситуации. Быстро парируйте любые оскорбления в свой адрес. Будьте готовы и охотно используйте возможность придраться к словам собеседника. Используйте сарказм, если сможете качественно его применить. Не углубляйтесь в лишние подробности. Прежде всего сохраняйте спокойствие. Не пытайтесь острить, если не готовы к этому.

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Not everyone is comfortable with thinking on their feet, so the art of quick-witted comebacks may depend on memorizing some standard comebacks as a last resort. Don't try to be quick witted if you simply aren't wired that way; you risk looking foolish and being so frustrated with yourself that the attempt isn't worth it. Memorization and practice can help you get the most out of the abilities you have, and may get you through some good verbal exchanges here and there. Like artists in other fields, though, the masters of witty comebacks seem to have an innate gift to pair with their demeanor and preparation. There is no magic formula for developing a quicker wit, but improving your listening skills can help immensely. Look at the other person, and focus on their words and what they mean by them. The wittiest comebacks are created in direct response to what has been said, not pulled out of a stockpile of witticisms that sort of fit the situation. Practice focusing on what is being said instead of letting your mind wander off trying to formulate comebacks. Try practice activities like "verbal volleyball," in which you and a partner take turns inventing a story one word at a time -- they say a word, you listen closely and come up with the next word as quickly as you can, and so on. Try writing your own version of a conversation that you wished you'd been witty in. Replace that past attempt with a better script and work from this point to guide your future wittiness. However, remember that the best comebacks are created in the moment, not rehashed from similar circumstances in the past. Use this exercise for inspiration and practice, not as a source for specific comebacks. If you think about the insult, you'll dwell on it, letting it get to you personally. Instead, don't focus on the insult but on responding quickly.  The trick behind witty comebacks is speed. Don't analyze the ramifications of what has just been said; instead treat it like the game it is and the insult merely becomes a shuttle to be hit back. For...


Практикуйтесь понемногу каждый день. Начните с более простого материала. Используйте палец или закладку, чтобы задать темп. Читайте дольше, чтобы улучшить концентрацию. Измените свое отношение к чтению. Знайте, когда нужно замедлить темп.

Given the above summary, write a detailed text in English for it.

A lot of the skills necessary to improve your reading speed will not come naturally to you, so you will need to practice them everyday until they become second nature. Even 15 to 20 minutes of practice per day  can make a huge difference to your overall pace.  Improving your reading speed will take time, as you are learning how to read in a whole new way. Remember it took you years to learn how to read well as a child, so be patient with yourself this time round. A good way to track your progress is to time yourself on a regular basis. Set a timer and count how many words you read per minute. The more you practice, the higher this number should become. When you are training yourself to read faster, it's a good idea to start with easier material -- something that you enjoy or gain immediate value from -- until your abilities improve.  Something like a travel book or memoir of famous figure, for example, might be a good option. Starting with something very dense -- like a physics textbook -- can throw you off and make the whole process seem more daunting. Once your skills improve and you learn what to look for in a text, you will find yourself much better equipped to deal with longer, more complex material. By this time, you will have developed a good grasp of which techniques work best for you and learn to recognize which parts of a text are most important. It's a good idea to use your finger, a pen or an index card to mark your place on the page as you read. And while using a pointer prevents you from losing your place and having to make regressions, this is not the only benefit.  By moving the pointer quickly across each line and down the page you can set the pace you wish to read at, as your eyes will be forced to keep up. Think of your eyes like a magnet that's attracted to the pointer on the page -- wherever it goes, your eyes will follow! Your brain needs some time to sink into the rhythm of reading, especially if you’re coming from another activity that’s more active. Encourage yourself to read for at...