Ведите активный образ жизни и выполняйте физические упражнения. Обращайте внимание на суетливые движения. Найдите для себя активное хобби. Тренируйте свой мозг.

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Hyperactivity comes from an excess amount of energy. Put that energy to good use by exercising. You don’t need to go to the gym.  Make exercise a part of your everyday routine. Join a gym. Get out and run in your neighborhood. Or even just incorporate walks into your daily routine. If you live close enough to work, try walking instead of driving. If you take the necessary steps to burn excess energy on a regular basis, you won't have to worry about bouts of hyperactivity. If you feel yourself getting hyper before a big meeting, try running in place for a minute — long enough to use up some energy, but not long enough to look sweaty. Watch less TV. Most of the time, hyperactivity can be the result of too much downtime. Sitting and watching TV for extended periods of time means that your body is not burning very much energy. If you find that you feel hyper after watching TV, try reducing the time you watch or watch TV is short bursts rather than long stretches of time. Most often fidgeting appears as a sign of hyperactivity, but it is actually just the body trying to burn off excess energy. Since fidgeting is often involuntary, try to find a voluntary and fun way of fidgeting. Many people like to drum with their hands and feet. Try repeating small, nearly unnoticeable movements at home or at work, when you are feeling hyper. Whether you are and adult or a child, strategic "fidgeting" is a great way to burn energy. There are many hobbies that you might try. Play sports. Learn any dance that requires you to move a lot. Alternatively, you might learn a craft or a trade. Work with wood, brick, or some other building material that requires you to lift heavy materials. They key is to burn energy. If you learn something or are left with a product afterwards, you’ll be more likely to stick with it. You can burn off excess energy with your brain too. Try activities that strain your brain like puzzles. Plan out your weekend in great detail. Focus on complex problems. Know that sometimes hyperactivity is just a sign of boredom.


Ведите активный образ жизни. Как следует затемняйте спальню. Если вы привыкаете к корсету, запаситесь терпением. Справляйтесь с болью.

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Staying active during the day may help alleviate any back pain you have. It will also help you burn energy, which will make it easier to fall asleep at night.  Aerobic exercise, stretching, and core-strengthening exercises are all great for people with scoliosis.  Avoid contact sports, as well as competitive swimming, which can strain your back. People with scoliosis may produce lower levels of the hormone melatonin, which helps us sleep. Nighttime light, whether it's from a lamp, the television, or any other source, disrupts melatonin production for everyone, and this is especially bad for individuals who produce less of it to start with. Keep your room nice and dark to avoid disrupting your body's melatonin production. Children with scoliosis tend to have higher levels of growth hormone. When there are high levels of growth hormone in the body, melatonin levels will usually be low. If you have just been given a brace to wear for your scoliosis, you may feel like sleeping comfortably in it will be impossible. Luckily, most people get used to their braces quickly, so it probably won't bother you at all after a week or two. If you continue to have discomfort while sleeping after the first few weeks, talk to your doctor and see if any adjustments can be made to the brace. While some people do not experience any pain from scoliosis, others suffer from severe pain. If pain is keeping you awake at night, talk to your doctor about the best treatment options for you. There are a variety of ways to treat scoliosis pain, depending on the severity of your condition.  For mild pain, you can take over-the-counter NSAIDs, such as ibuprofen. If your pain is more severe, your doctor may suggest that you take prescription pain medication. Your doctor may also recommend spinal injections to help relieve pain, although these will only provide you with temporary relief. Physical therapy or chiropractic treatment may help you achieve long-term pain relief. If nothing else works to control your pain, your doctor may recommend...


Ведите активный образ жизни. Питайтесь более мелкими порциями, чтобы снизить риск запора. Избавьтесь от привычек, из-за которых вы глотаете воздух. Ограничьте употребление газированных напитков. Снизьте уровень стресса.

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Exercise will stimulate your body to move food through your system, reducing the time that it may sit in your bowels and ferment. In addition, it will help you control your weight, increase your metabolism, and relax you physically and mentally.   The Mayo Clinic recommends 75–150 minutes of aerobic exercise per week, or 15 to 30 minutes five times per week. Choose an activity that you enjoy. Many people like to jog, walk, bike, swim, or join local sports teams like basketball or volleyball. Start out easy and work up to more strenuous exercise. If you have health problems that may make it unsafe for you to exercise, consult your doctor before starting. If you are constipated, the feces are not moving through your system as they should. This means that they have extra time to ferment in your bowels and are likely to produce more gas. They may also block the passage of gas. Eating frequent small meals keeps your system continually busy without burdening it with more than it can handle. Try eating less at your normal meal times and then adding a snack between breakfast and lunch and then again between lunch and dinner. People often swallow air without recognizing that they are doing it. If you have any of the habits below, you may want to consider making changes.  Smoking. Smokers often swallow air when they smoke, leading to bloating and gassiness. You can reduce bloating, and your overall health by quitting. Sipping drinks with a straw. Similar to smoking, the act of sucking in air makes you more likely to swallow it. Gulping your food. People are more likely to swallow air when they eat too fast and don’t take the time to chew. Make a conscious effort to eat more slowly. It will also make you less likely to overeat. Chewing gum or eating hard candies The process of chewing gum or sucking on candy and tasting the flavoring makes you produce saliva. This causes you to swallow more often, increasing the likelihood that you will swallow air. Fizzy, or carbonated, drinks taste good, but they release carbon...


Ведите активный образ жизни. Соблюдайте здоровый режим сна. Практикуйте осознанность.

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Some studies indicate that regular physical activity can increase productivity at work. Improve your job performance by working out or doing something active a few times a week.  Take a brief walk during your lunch break or park further away from the entrance so that you have to walk a little further from the car each morning. Join a gym close to your job or use your company’s fitness center, if you have one. Do ten to twenty minutes of yoga or tai chi in the morning before work or go for a brisk jog or swim. Lack of sleep can impact your concentration, mood, energy, and, in turn, have a negative effect on your job performance. Create a nightly routine that allows you to get plenty of rest.  Start preparing for bed an hour or so in advance. Do things that calm and relax your body and mind like meditating, reading, or yoga. Avoid caffeine in the hour before you plan to go to sleep. Instead of coffee or caffeinated tea, go for decaf or a glass of water. Put your phone on silent or turn off non-essential notifications until the morning. The practice of focusing only on the task at hand and focusing on that task with all of your senses can help improve your concentration. Improving your concentration can help you be more productive and improve your job performance.  Instead of multitasking, do one thing at a time. Focus all your attention on that one thing. For example, instead of checking your email while you complete your inventory sheet, focus only on the inventory. If you find your mind wandering or that you are daydreaming, gently bring your thoughts back to the task at hand. You might say to yourself, “I started thinking about the game. Let me focus on the inventory.”


Ведите активный образ жизни. Ставьте цели и достигайте результатов. Уделяйте время праздникам. Хорошо питайтесь. Умейте расслабиться в нужный момент.

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et active. Exercise is shown to have drastic and positive effects on your mood, releasing stress-reducing hormones in your body that help to keep you feeling good. One excellent way of improving your outlook is to find some method of exercising that you enjoy, and making physical activity a bigger part of your life.  Start small. Just start by taking 30-40 minute walks around your neighborhood, moving at a good clip. Cue up some music or a podcast that you enjoy in your headphones, and get some fresh air. Find a team sport that you like, like football, soccer, basketball, or volleyball, and join a community team if you enjoy the positive effects of sport. If you don't like gyms or sports, try a solo activity like hiking, swimming, or riding your bike. . Sometimes, if you start feeling like you're wandering aimlessly, the negativity will start to creep back in. To keep those feelings at bay, start setting goals actively and working hard to meet them. Even if they're relatively small things, it's important to have some sense of purpose to meet the day.   Write up a five year plan for important goals and do something every week to get yourself moving toward those goals. Where do you want to be in five years? What do you want to do? What can you do right now to move in that direction? If you're feeling successful in your life, but still struggle with feeling like you're not getting the most out of it, get a new hobby. Pick up an instrument, or start an art project to get creative in a way you might not be used to. It's important to set aside the time to let yourself feel good. Even if you're busy, even if you're not feeling that great, it helps you cultivate a positive mindset to take the time out to celebrate with friends and family. Celebrate accomplishments, big and small. When someone graduates, that's cause for celebration. But, so is a regular Friday. Raise a toast to getting through the week! . What you put into your body can have a big impact on how you feel, both physically and mentally. Getting more...


Ведите беседу легко и непринужденно. Говорите о простых вещах. Следите за своей речью. Поговорите о том, как вы встретились. Предложите снова встретиться вживую. Будьте собой.

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Use your sense of humor to make jokes and tell funny stories. Talk about interesting people you encounter or funny things that have happened to you.  Don't joke so much that everything you say is a joke. Remember, she's just getting to know you, so show her that she can trust what you say. You might tease her a little, but don't be mean. Be sure to listen carefully to her response. If she seems to get colder when you tease her, let up. Flirting over the phone doesn't work as well when you're talking about heavy or controversial topics. Choose topics that are easy to talk about, such as movies or travel. You can also follow up on something that you talked about in a previous conversation. When you're just getting to know someone, you don't want to offend her or making her feel uncomfortable by talking dirty. You'll just come across as a creep and she'll want to get off the phone. When you get into a relationship with this girl, then you can think about making the conversation more risqué, but only if she's comfortable with that. For now, however, keep it clean. You may have just met this girl and you exchanged phone numbers. Talking about your initial meeting is a good topic of conversation to lead with. Talk about something funny that happened when you were together, or talk about the people she was with. Show interest in her life, although be careful about asking too many questions about her friends. She might get the wrong idea and think you're more interested in one of them than you are interested in her. Use your phone conversation for a dual purpose. You're re-establishing the camaraderie and attraction that you may have started in person by getting to know this girl. You can also use the phone call to set up a date to meet in person. Make a light joke. If the girl says she'd like to meet at 3 o'clock, you can say, “I don't think I want to stuck with you all day. Let's meet up at 3:03 instead.” It sounds cliché, but try to be yourself. If you are trying too hard or being false, it will come across in the...


Ведите дневник Вступите в группу поддержки. Отслеживайте изменения.

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Studies have shown that journaling while trying to lose weight makes it more likely that you'll reach your goal and keep your weight off long-term.  Journaling provides an emotional outlet allowing you to get out frustrations or disappointments or set backs.  It can also be a way to motivate yourself.  Writing down positive mantras or tracking your successes can keep you on track. Purchase a journal, download a journaling app, or find an online journaling site to check in with on a regular basis.  You don't need to journal each day if you don't want to — even a few times a week counts. Jot down notes about your meals, progress, measurements and how you're feeling throughout your diet program. Having a support group is essential to weight loss — especially when you're trying to large amounts of weight.  It will take time to reach your goal of losing 100 pounds and it may be a long journey, and having a person or group of people to encourage and motivate you will be helpful.  Find friends or family members and tell them about your goal.  Ask them to help you stay accountable and encourage you until you reach your goal. Also try finding support groups in person or online.  Having people to talk to who are also struggling with weight or attempting to lose large amounts of weight will also help encourage and motivate you. The more weight you lose, the more motivated you will feel to keep going. But the only way to know whether you are making progress is to take regular measurements.  Weigh yourself once or twice a week. Be sure to do this at the same time each week. Mornings before you have eaten anything are best. Remember that clothes and shoes weigh something, too. For the most accurate results, weigh yourself naked or in just your underwear. Try to always be undressed or wearing the same thing when you weigh yourself for consistency. Take measurements. Use a tape measure to measure the circumference of your waist, thighs, arms, and neck.  As you lose weight and are working out regularly, you'll see your body...


Ведите дневник Займитесь хобби Выделяйте время на занятия спортом Практикуйте технику глубокого дыхания Повторяйте позитивные аффирмации. Избегайте поведения, которое может навредить.

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Express how you are feeling on the page. Do not feel pressure to edit or revise what you write. Simply try to get down your emotions and feelings. This can help you start to feel better about your broken heart and work through some of your thoughts. You may use prompts like, “What were the clear issues in the relationship?” “How did I know we were going to break up?” “How am I feeling right now?” Maybe you love to paint, draw, or read. Perhaps you have a passion for woodworking, knitting, or playing a sport. Rather than let your emotions overwhelm you, focus on an activity you find pleasure in doing. This can help you relax and focus on the present, rather than get sucked into memories about your past relationship. Take a class in a hobby you enjoy, such as a drawing class or a knitting group. Or join a recreation team, such as a volleyball or basketball team, so you can focus on something you enjoy. a little every day. Working out and breaking a sweat can be a great way to feel less down and depressed after a break up. Try going for regular runs or jogs. Add a 30 minute work out to your day. Join a fitness class and attend several times a week. If you are struggling to work out, ask a friend to take a fitness class with you so you are both motivated to go. You can also ask a friend to go running or jogging with you. If you start to feel anxious or stressed due to your recent break up, try doing deep breathing exercises to calm down and relax. Find a quiet, secluded place to do the breathing exercises. Then, try inhaling and exhaling slowly for several minutes at a time.  You can also take a class on deep breathing to help you remain calm and relaxed. Many yoga classes will encourage deep breathing. Take a yoga class that focuses on slow, relaxing movements to help you relax. Positive affirmations can help you maintain a positive outlook on life, even when you may be feeling upset or overwhelmed. Try reciting positive affirmations in the morning when you get up or in bed before you go to sleep. Focus on...


Ведите дневник благодарности. Займитесь йогой. Займитесь волонтерской деятельностью. Выражайте благодарность в социальных сетях. Как можно меньше жалуйтесь. Выражайте свою любовь. Перестаньте сплетничать. Живите сегодняшним днем.

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If you want to make gratitude a habit, then you should start keeping a gratitude journal to write down all of the things you’re thankful for each week. Just pick a day to do it each week, such as a Sunday afternoon, and make a list of at least 10-20 things that you’re thankful for that week. You may feel like you don’t have too much to be grateful for, but once you make an effort to really think about it, you’ll see that there’s plenty in your life to be happy about.  If you read through your journal just once a month, you’ll be able to see how much you really have to be grateful for. You can even keep your list taped above your computer to make yourself feel fulfilled throughout your work day. Yoga is all about the practice of gratitude, and about offering your mind and body in a gesture of gratitude and contentment. If you want to make gratitude a part of your lifestyle, then make sure you go to at least 2-3 yoga classes a week and say “Namaste” to show how grateful you are for every breath you take. You can also do yoga at home instead if you feel more comfortable making your offerings that way.  Practicing yoga means putting away your judgment and being thankful for the healthy body you have been given. It means offering it all up to the world, greeting the sun, and feeling good about everything you have been given. Yoga is about doing things at your own pace, and not coveting what skills or experience your neighbor has. This can help you develop a more grateful mindset about the rest of the world, too. Volunteering is another way that you can show how grateful you are for all of the advantages you have in this life. No matter how busy you are, you can try to carve out a few hours each month to help tutor at your local library, work at a soup kitchen, help out at your local school, or clean up a park in your community. Making the effort to build a community and to focus on someone other than yourself is one of the best ways that you can truly show gratitude. Being around people who have so much less than...


Ведите дневник благодарности. Находите радость в каждом дне. Будьте настоящим. Обратитесь за помощью к психотерапевту или психологу.

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Being thankful can help you recognize that you have good things in your life.  You can get more enjoyment from life if you spend some time acknowledging the things that make you happy. Spend some time every few days writing down moments that make you happy. You don’t need to make a laundry list; instead, focus on a few specific instances and write more about those instances. Being open to positive experiences can help you enjoy life to the fullest. When you find joy in small moments, you will appreciate life and learn about what you want and need to be healthy. Be present in the moment, and take notice of the good things that surround you. For example, take a walk in nature. Look at your surroundings. Notice how the wind rustles through the trees. Notice the ladybug climbing up a leaf. Watch the sun filter through the tree branches. Paying attention to the little things will help you find happiness. Being honest and true to yourself will help you stay in touch with the real you. When you spend all your time pretending to be someone else or trying to please others, you start to lose a sense of what you really like and need. Be an authentic person.   For example, your friends want to go dancing but you’d really like to get a good night’s sleep so you can go hiking the next morning. Do what feels right for you, not for them. Be sensitive towards other people’s needs, but don’t override your own needs. If your appearance is interfering with daily life or causing you distress, then you should seek the help of a mental health professional, such as a therapist. You may be suffering from a deeper problem, such as body dysmorphic disorder. This may be the cause of your confidence issues.


Ведите дневник благодарности. Превращайте негатив в позитив. Делайте комплименты. Вносите свой вклад в жизнь сообщества. Перестаньте  сплетничать.

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Expressing gratitude for concrete elements of our lives can help reset our priorities, and see our situation in a fresh way. A journal is one way to remember to do this on a daily basis.  A gratitude journal doesn't have to be fancy or complicated. Write down one or more things every day that you are grateful for. Research shows that people who use gratitude journals experience significant benefits regardless of other life circumstances. If you notice yourself having a negative thought about a person, place or thing, turn that thought around. You can't change your first thought, but you can consciously learn to change your second thought. Follow the negative thought with a positive observation about the same person, place or thing.  For example, if you're going to visit your mother-in-law, rather than attending to the fact that her cooking is always lousy, remember that you'll be able to spend time in her lovely garden. If you find yourself in a bad situation, try to find the good in it. Remember that every situation has something of value in it, and offers something to learn. Give at least one compliment a day, no matter how trivial. Gratitude comes from noticing what others are doing well, not what they're doing poorly. In addition, others will enjoy being around you more if you're not harping on their mistakes.  Compliments should always be genuine. Learning to be attentive to what other people do well is an active process. Those who give compliments to others actually become happier people themselves.  Giving compliments in difficult situations can build your self-esteem. Studies show a correlation between volunteering and improved self-esteem and physical health. People who volunteer also have stronger nervous systems and show more resilient immune systems.  There are many ways to give back. Different volunteer opportunities include: working with children, helping build a house, volunteering to go shopping for someone with a disability, providing childcare for a working parent, or answering the phones...


Ведите дневник в тетради, чтобы он смешался с вашими школьными принадлежностями. Замаскируйте дневник скучной обложкой, чтобы никто не захотел его читать. Заведите фальшивый дневник, если хотите, чтобы друзья перестали искать настоящий.

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Everyone will think you’re just writing down what the teacher is saying when really you’re writing in your diary. Choose a very plain notebook or composition book so it’s not noticeable among your other books.  If you have a set of matching notebooks, use a similar one for your diary. For example, if all your notebooks are cat-themed, don’t make your diary a neon striped notebook. Go with another cat-themed one. You can even fill the first couple pages with fake notes so if someone opens it, they’ll think it’s just your science notebook, for instance. Pick the dullest, most uninteresting book you have that also has a removable cover. Remove the cover and wrap it around your diary. Make sure your diary is the same size of the original book so that the cover fits perfectly and doesn’t look misplaced.  Good options for boring covers are old textbooks or classic novels that most of your classmates wouldn’t want to read. Pick a book that’s realistic for you to be carrying around if you’re taking it to school. For instance, your dad’s book on how to fix plumbing problems might be super dull, but your friends will probably ask why you have it, drawing unwanted attention to your diary. Trick nosy friends by creating a pretend diary. Keep it somewhere that they can see it, like on your desk, so they think they’ve found the real deal and won’t look for your actual diary.  Design your fake diary to look as realistic as possible. You can even write “My Diary” on the front. Write a few pretend entries in your fake diary so it’s convincing if they open it up. Of course, don’t include any real secrets though!


Ведите дневник ваших целей. Визуализируйте достижения своей цели, особенно во время, когда вы хотите нарушить свой режим питания или тренировок. Практикуйте стратегию «mindful eating» . Вознаграждайте себя.

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Write down the reasons for wanting to lose weight this week. Include long-term goals. Ask yourself what your motivation for weight loss is in the short term and long term.  If you find cravings for food are very bad, try to commit mealtime to tasting and enjoying your food.  Don’t eat out. Studies show we consume more calories in groups and when we are drinking alcohol. Don’t watch TV while you eat. You may get distracted, making you eat more and not notice when you are full. Pick a way to treat yourself after you lose weight this week.  Choose a food that you will allow yourself to eat in place of a healthy food on the fifth day. Choose a serving that is 300 calories or less. Consider treating yourself with a purchase you have wanted to make for a while. Opt for an experience, such as booking a vacation.


Ведите дневник головной боли. Следите за своей реакцией на продукты-стимуляторы. Придерживайтесь здорового режима сна. Придерживайтесь здорового питания. Не пропускайте приемы пищи. Не забывайте о физической активности. Управляйте своим временем.

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One way to figure out if anything is triggering your migraines is to keep a headache diary. In this diary, whenever you get a headache, you will write down activities you do, foods you eat, and feelings you have. Track everything for the previous 24 hours. Write down the time and date that you have migraines and try to make connections between reoccurring migraines and common activities, foods, or feelings.  While you should monitor trigger foods in your headache diary, do not eliminate all trigger foods at once. The stress of avoiding all foods might cause migraines. Instead, use your headache diary to try to piece together individual things that may affect your migraine frequency. Common things that might cause migraines include your hormone cycles, stress, disrupted sleep patterns, and skipping meals. Look for patterns with these common causes. Some foods are believed to trigger migraines in people who suffer from migraines often. Monitor your migraines after you eat these foods to see if they may trigger your migraines. They may a trigger if you get a headache within 12 to 24 hours after eating that food. Foods to monitor are:  Alcohol, like red wine Aspartame Beans Nuts, including peanut butter Caffeine Aged cheeses Foods containing MSG Chocolate Processed meats containing nitrates and sulfites Banana, citrus, avocado, or onions Getting enough sleep can help manage migraines during menopause. Try to get seven to nine hours of sleep every night, roughly at the same time every night. Eating a healthy diet may also help manage your migraines. Obesity can lead to chronic headaches, so a healthy diet can help you maintain a healthy weight and eliminate that cause of migraines. Make sure to eat three meals each day. Try to eat the meals at roughly the same time every day.  Include plenty of fruits and vegetables into your daily diet. You should eat 5 or more servings of fruits and vegetables every day. Choose whole grains over refined carbs. Eat breads and pastas made from whole grains instead of white bread...


Ведите дневник записи сновидений. Часто выполняйте проверку реальности. Каждый раз перед засыпанием вплоть до отключения сознания повторяйте: Научитесь узнавать признаки собственных снов. Попробуйте снова подремать после пробуждения ото сна. Подумайте о приобретении светового будильника.

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Keep it close by your bed at night, and write down your dream immediately after waking, or the emotions and sensations you experience right when you wake up. This will train you to remember more of your dreams, which is important for lucid dreaming. Plus, there's not much point in controlling your dreams if you forget the experience before the morning.  Alternatively, keep a recording device by your bed. You might remember more of your dreams if you stay still for a few minutes and concentrate on the memory before you start writing. Every few hours during the day, ask yourself "Am I dreaming?" and perform one of the following reality checks. With enough practice, you'll start following the habit in your dreams as well, cluing you into the fact that you're dreaming.  Pinch your nose, close your mouth and test whether you can still breathe. Simply look at your hands and feet. These are often distorted in dreams when you inspect them closely. Read a page of text or the time on a clock, look away, then look back again. In dreams, the text or time will be blurry or nonsensical, or will be different each time you look.  Attempt to push your index finger straight through the opposite palm. Really expect it to go through, asking yourself whether you're dreaming or not both before and after attempting. During a dream, your finger would pass straight through your opposite palm, and asking yourself the question twice will increase your chances of realizing this is not normal. Each night as you fall asleep, repeat to yourself "I will know I'm dreaming" or a similar phrase until you drift out of consciousness. This technique is known as Mnemonic Induction to Lucid Dreaming, or MILD. Mnemonic induction just means "using memory aids," or in this case using a rote phrase to turn the awareness of your dreaming into an automatic habit. Some people like to combine this step with a reality check by staring at their hands for a few minutes before they go to sleep. Read through your journal regularly and look for recurring "dream...


Ведите дневник наблюдаемых вами симптомов. Пройдите онлайн-тест. Проконсультируйтесь с вашим семейным врачом. Обратитесь к специалисту для полноценного обследования. Узнайте больше про синдром Аспергера, чтобы было проще принимать грамотные и взвешенные решения.

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Medical and psychological researchers are still in the process of learning how to correctly diagnose the disorder, as well as how it should be treated. You are likely to see different doctors and therapists take different approaches to treatment, and that can be very confusing. Reading up on your own will help you better understand the varying approaches and make decisions as to which ones are best for you or your family member.  Read things written by autistic people. There is a lot of misinformation about autism, and autistic people can offer the deepest insight about how it works and which treatments are the most effective. Read literature from autism-friendly organizations. Organizations like the National Autistic Society or MAAP publish up-to-date information about diagnosing, treating and living with Asperger's. Reading a book written by someone with Asperger's about that experience is a good way to get insight into the disorder. Try Nerdy, Shy, and Socially Inappropriate by Cynthia Kim or Loud Hands: Autistic People, Speaking, an anthology of essays by autistic writers. Everyone exhibits social awkwardness and some of the other symptoms of Asperger's from time to time, but if you keep a diary and take note of each instance, you'll start to pick up on patterns. If the person really does have Asperger's, you're likely to see the same symptoms happening again and again, not just once or twice.  Write down detailed descriptions of what you observe. That way, you'll be able to give potential doctors and therapists as much information as possible to help get a correct diagnosis. Keep in mind that many symptoms of Asperger's are shared by other disorders, like OCD or ADHD. It's important to be open to the possibility that it's something else (or multiple things), so this person can receive the right kind of treatment. There are several online tests designed to determine whether a person might have Asperger's. The test taker is asked a series of questions related to their social activities, favorite ways to...


Ведите дневник питания на протяжении одной недели. Понизьте свою суточную норму на 500 калорий. Соблюдайте подходящий размер порций. Выбирайте низкокалорийную пищу. Ограничьте употребление калорий с жидкостью. Ограничьте перекусы между основными приемами пищи.

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Continue eating in a normal manner. You can use this journal as a baseline for changing your diet.  A food journal can let you see into your diet and give you clues about things you can change to lose weight. Take note of portion sizes, snacking, liquid calories or higher fat foods you typically eat. Star these items or make a list to help you get started with your diet plan. Continue to keep your food journal when you're trying to lose weight. Studies show that those who stick to their food journals are more successful with weight loss long-term. By reducing the amount you are eating, you can signal to your body to start using its stored fat for energy (including the fat stored in your hips).  To lose weight and reduce excess body fat in your entire body and in your hips, you'll need to cut calories. Reduced caloric intake over time will result in weight loss. Creating a deficit of 500 calories daily generally results in about a 1 pound (0.45 kg) weight loss each week. Health professionals consider this safe and healthy weight loss. Use your food journal to help you see what types of foods you can cut to result in a 500 calorie deficit. Following appropriate portion sizes in each of your meals will help you manage your calories and lose weight.  To help you measure portion sizes appropriately, consider buying a food scale or measuring cups. It's ideal to measure each meal and snack to make sure you're staying on track. Eyeballing portions can lead to over estimating portion sizes and underestimating your total caloric intake. Measure foods to the following sizes: 3 to 4 oz (80 to 120 grams) of protein foods (or about the size of a deck of cards), 1 oz of grains or about 1/2 cup (125 ml), 1 cup (250 ml) vegetables or 2 cups (500 ml) of leafy greens and 1/2 cup (125 ml) of chopped fruit or 1 small piece.  Include 1 serving of protein and 2 servings of a fruit or vegetable at each meal. It's recommended to consume about 2 to 3 servings of grains throughout the day. Another item to focus on to help you lose...


Ведите дневник питания, чтобы отслеживать приемы пищи. Попробуйте интервальное голодание. Ешьте больше в начале дня и меньше ближе к вечеру. Позволяйте себе употреблять не очень полезную пищу в умеренных количествах, чтобы не «перегореть».

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Dieticians can be expensive and hard to find, but you can use an online service or smartphone app to get the same benefits for free. These apps allow you to input what you ate and how much and then will often provide the amount of calories and other nutrients you've consumed throughout the day. With this information, you can track your eating and set smarter goals for weight loss.  As you log foods, look to see what times of day you eat the most, the types of food that you get the most calories from, and the nutrient breakdowns of the foods you eat the most. This information is crucial for rethinking your dieting plan. Some great apps to check out are MyFitnessPlan, My Food Diary, and MyPlate. All of these (and more!) are available for free in the Apple App Store and on Google Play. Instead of spreading out 3 large meals throughout the entire day, try to eat all of your food in a period of 8 or 10 hours and then fasting until the next day. Pick a window of time, like 11 am to 7 or 9 pm, and allow yourself to eat during then. Outside of those hours, only drink water or other no-calorie drinks.  Some studies have shown that intermittent fasting boosts metabolism and increases the amount of fat lost during regular exercise, which makes this a great addition to any dieting plan. An easy way to start intermittent fasting is to pick 1 or 2 days to do it in a week, then working your way up in 1- or 2-day increments to doing it full-time. Foods eaten after 8 p.m. have the same amount of calories as before 8 p.m., but you're more likely to not be engaging in physical activity at night or closer to bed. Instead of having a small breakfast and finishing the day with a big dinner, have a larger breakfast and lunch and a small dinner. This way, you can work off the calories from those meals as you go about your day. If this doesn't work for your schedule, you can also try eating several smaller meals throughout the day instead of the 3 main ones. The goal is to eat enough to keep you full but not overindulge because...


Ведите дневник сновидений. Обратите внимание на содержание своих снов. Поймите природу человеческих снов. Познакомьтесь с понятием временного лага сновидений. Изучите побочные эффекты принимаемых вами лекарств. Проанализируйте свое пристрастие к алкоголю. Подумайте о других возможных причинах плохих снов. Поймите, что сны могут быть составляющей частью горя. Если ваши сны беспокоят вас, то обратиться за помощью лучше раньше, чем позже.

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By writing down the frequency and the content of your dreams, you may be able to recognize patterns. This can in turn help you pinpoint the cause of your troubling dreams, make sense of them, and distance yourself emotionally from them.  Recurring bad dreams often include more threatening content, and so can linger longer, bother us more throughout the day, and of course cause added anxiety as bedtime approaches.  Thus, it's all the more important that you try to figure out why they are occurring, and a dream journal can help you with that. Most of the content of our dreams tends to be autobiographical: the people in our dreams are mostly people we know and interact with regularly, and most of the things we do in our dreams are drawn from our daily lives.  For example, pregnant women tend to dream more about pregnancy, birth, and childcare, while health care workers tend to dream more about their patients.  When you pay attention to the content of your dream, you can begin to understand what your mind is trying to tell you: are you worried about an upcoming event at work? Are you stressed about your relationship? If you come to realize that your dream is reflecting your stress about an aspect of your life, once you focus on handling that problem your bad dreams may subside. Learning about why we dream can be helpful as we try to process our bad dreams and get some perspective. Understanding what our mind is doing while it's dreaming can help us realize that it's a normal process which sometimes results in bad dreams. Our brain uses the dreaming process to sort through our experiences and emotions, process the information we've taken in throughout the day, and begin to form memories. Our experiences aren't always processed by the brain immediately. It can sometimes take days or even weeks for an experience to work its way into our dreams.Researchers hypothesize that this is a way for our shorter term memories to be incorporated into our longer term memory.  Why should you care about this? If you realize that...


Ведите дневник эмоций. Обратите внимание на то, как вы начали мыслить. Любопытство к своему телу. Примите чувство влечения к другим людям.

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Write your feelings down every day or whenever you need a little consolation. Hormones gush through your body during puberty and these can change make your emotions. Read through your journal once a week to see if you notice a lot of ups and downs. Changing emotions can help you tell if you are going through puberty. Some emotions you might notice are:  Feeling uncomfortable with your body's changes. Being sensitive to things people say or do. Having intense emotions such as being very jealous of someone when you didn't care about them before. Having less confidence. Feeling anxious or even depressed.  Being more irritable or angry for no reason. You may have trouble communicating with your parents. Also, you may feel more withdrawn or embarrassed by your parents. Boys also experience similar problems with parents. Wanting to look at and touch your body is a normal part of growing up and going through puberty. You may even be more curious about sex and sexuality as you develop. Explore your body and enjoy masturbation if you want. Both are very normal, common, and nothing about which to be ashamed. They're also a good way to tell you're going through puberty.  Masturbation and touching your own body are completely normal. Neither will make you hair grow on your hands, cause you to go blind or develop emotional problems. It won't make you unable to have kids, either.  Ask a trusted person about your interest in your body and masturbation. Don't be embarrassed, they may have gone through or are experiencing the same feelings! Romantic or sexual feelings are another normal part of being an adult. Notice if you start to have feelings for other people—boys or girls— when you notice other signs of puberty. This can help you further tell if you're going through puberty. Talk to friends, family, or a medical professional if you have questions about attraction, dating, kissing, and sex.


Ведите дневник.  Медитируйте Ходите на осознанные прогулки. Старайтесь жить настоящим моментом. Обращайте внимание на телесные ощущения. Обращайте внимание на фиксации мозга. Учитывайте свой жизненный опыт. Накапливайте опыт и ощущения. Совмещайте интуицию и работу мозга.

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Take 20 minutes each day to write about what’s on your mind. This might include your goals, your anxieties, your relationships, your successes and failures, and your likes and dislikes.  Keeping a journal will help you get to know yourself better by clarifying your thoughts and feelings, likes and dislikes, and personal goals. It can even help you break through mental blocks and resolve problems.  Journaling is most effective when you do it with pen and paper. Motivate yourself by buying a nice book to write in and a nice pen. daily. Meditation has been shown to improve mental stability and enhance overall well-being. It also helps quiet your mind, giving your intuition space to grow. Some popular types of meditation:  Guided meditations involve being walked through a relaxing imaginary space or situation. Mantra meditations involve silently repeating words to calm and inspire — for example, “I am love”. Mindfulness meditations involve sitting quietly and working on experiencing the moment as fully as possible by keeping a clear mind: when thoughts come into your head, you observe them without judgement, then let them pass. Aim for 10 to 15 minutes of meditation each day. If you find that daunting, start with 1- to 3-minute meditations and then work up to longer periods of time. If you’re having a particularly hard time quieting your mind for meditation, try going for a walk instead. Be mindful during your walk, paying attention to the sensations of walking and breathing, and to the sights, smells, and sounds around you. Walking is an effective way to boost your mood and clear your mind. Often when our minds are clear, difficult decisions become more clear too. . Bring the lessons of meditation and mindful walking into your daily life. Try to live each moment mindfully, paying attention to what’s happening in that very moment rather than thinking about the past or the future.  Don’t be discouraged if your mind wanders as you learn to live in the moment. Even gurus admit to struggling with this. When your mind...


Ведите дневник. Заведите альбом о себе. Составляйте списки. Задайте себе вопрос «почему». Изучите личностные характеристики в интернете или по книгам. Пройдите личностные тесты. Соедините свои увлечения с личностными характеристиками. Расспросите друзей и родственников. Помните, что ваша личность может меняться. Старайтесь жить в гармонии с собой.

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If you’re finding it difficult to articulate who you are, you might find it useful to start journalling. Regularly recording your thoughts and feelings in a journal will help make you more self aware. You can even use your journal specifically to explore what makes you you. Studies have shown that people who journal are both physically and mentally healthier. Aim for 15 to 20 minutes a day. Even journalling only a couple of days a month can be helpful. If you’re seeking to figure out who you are, you might benefit from designating a book or binder for all of the materials you use in your quest to discover who you are. This could include journal entries, personality tests, creative writing, drawings — whatever you want to put in it. Making lists of things that are important to you will help you get more in touch with who you are. Here are some examples of the types of lists you could make:  Likes and dislikes — Fold a piece of paper in half. At the top of one half, write “Likes” and on the top of the other half, write “Dislikes”. This could be a potentially enormous project, so limit your likes and dislikes to one category per list: films, books, foods, games, people. What I would do if I had unlimited money — You might even make this one into a brainstorm or a drawing. Just list the things you would buy or goals you would pursue if money weren’t an issue. The things I’m most afraid of — What are your deepest fears? Spiders? Death? Loneliness? Write these down. What makes me happy? — Make a list of things that make you happy. You can even describe specific scenarios in which you’ve felt happy or in which you think you’d be happy. Making lists is only the first step. The next step is to think critically about why you like and dislike certain things, or why certain things scare you while others make you happy. By forcing yourself to answer the question “why”, you’ll get to know yourself better. Career books and psychology books will often contain descriptions of personality traits as well as self tests that you...


Ведите дневник. Занимайтесь тем, что вам нравится. Окружите себя людьми. Старайтесь мыслить шире.

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Journaling can be a great way to process your thoughts while your partner is away. You can also easily keep a journal if you're deployed. Write in a journal a few times a week, chronicling your thoughts and emotions regarding your partner's absence. When you and your partner are reunited, share some of the most heartfelt sections of your journal with your partner. While distance is difficult, it can sometimes provide the opportunity for self-exploration and personal growth. While your partner is away, take this as a chance to explore some of your own interests and passions. Join a book club. Take a cooking class. Take up a new hobby, like running or knitting. Try to make the most of the time you have alone to better get to know yourself and your interests. If you're deployed, it may not be difficult to keep busy. A particularly active deployment should keep your mind engaged. However, some deployments are less hectic than others. While it may be hard to, say, join a cooking class when deployed, you can look into solitary pursuits. You can try reading and writing, for example. Try to explore subjects that interest you by reading books on these subjects during your spare moments away. During your separation, you and your partner should both have access to healthy support networks. People are social by nature, and even if your partner is gone you need people you can reach out to.  If you're being deployed, do not hesitate to get close to your fellow soldiers. Open up to them about your struggles and stress, and talk about how you're managing your long distance relationship. If you're staying at home, reach out to friends and family members. You should also reach out to your partner's friends and families. Spending time with people close to your partner can help you feel close to him or her from a distance. It's important to keep things in perspective while your partner is away. Have friends and family members you can talk to when you feel frustrated or afraid in your partner's absence. If you know another person...


Ведите дневник. Начните вести видеодневник. Делайте фото.

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Document your journey to fulfillment in a journal. Journals provide you with a space to process your thoughts, evaluate your fears, and dream your dreams. Writing regularly in a paper journal or maintaining a daily blog will allow you to track your progression to happiness. Writing about your day and your emotions forces you to become more self aware. Note what brought you joy that day and jot down what made you anxious. Document an interaction with someone that is doing exactly what you want to do. As you move through your journey, periodically flip back through your journal to see how far you have come. Instead of writing about your journey to happiness, keep a video diary. Use your phone, computer, or camcorder to record your thoughts, aspirations, and realizations. Unlike journaling, keeping a video diary allows you to verbalize your thoughts—it forces you to get out of your own head. You also don't have the added stress of starring at a blank page! Maintaining a video record will allow you to assess your growth. Rewatch the short films to see how you have changed—have your goals shifted significantly, are you more aware of what makes you unhappy, or do you have an idea of what might make you happy? Allow your realizations to influence your understanding of happiness and fulfillment. Documenting your life through pictures is an excellent way to capture memories! Snap pictures of people, places, and things that make you feel happy—take pictures of your 91 year-old grandma, a tree changing colors, a successful project. Take pictures of scenes that move you to action—snap a picture of a riot, a policeman standing guard, or a lost dog. As you collect these images, analyze their significance to you. What do they make you feel and why? Do they reveal something about your life? Are there any images missing from your collection? Apply what you discover about yourself to identify what makes you happy!


Ведите дневник. Обратитесь к диетологу или психотерапевту. Найдите группу поддержки.

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A emotional eating food journal is a great tool to help you become aware of and manage your emotional eating. You can use it to see where or when you eat and what types of foods seem to be craving or comfort foods. Write down what you eat, when, and how much.  Also take note of any emotions you  may be feeling when you eat.  This may help you gain insight into what emotions trigger you to eat certain foods. Purchase a journal or download a journaling app on your smartphone.  Track as many days as you can — both weekday and weekend days.  Many people eat differently on the weekends so including both weekend and weekdays is important. These health professionals can help you manage emotional eating.  If you're having difficulty managing your eating or it's taking a toll on your health, plan to meet with both a registered dietitian and behavior therapist.  A registered dietitian is a nutrition expert that can help you understand emotional eating, talk to you about true physical hunger and provide you with alternative food choices. They can even help you create a meal plan. A behavior therapist will help you understand why you emotionally eat and give you ideas for changing your reaction or behavior to certain emotional triggers. No matter what health goal you have, having a support group in place is key for long-term success.  This is especially true for emotional eating.  Having a support group when you're feeling low or stressed can help you feel more relieved without the use of food.  Whether it's your spouse, family, friends or co-workers, a support group are your cheerleaders that will motivate and encourage through your progress. Also try finding an online support group or a local group to meet up with. Email new friends that share your long-term goals.


Ведите дневник. Определите источник сложных эмоций. Боритесь с отрицательными мыслями. Используйте методы прерывания мыслей. Сублимируйте сложные эмоции. Ищите поддержку у близких людей. Поговорите со специалистом.

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Many people find journaling a helpful way to clarify and process tough emotions. Sometimes the difficulty of an emotion is simply feeling unable to express it. Write down what has happened, what you feel, and the duration and severity of the emotion. Even by organizing these thoughts into an entry, you often begin processing the emotion. Don't be afraid of sounding melodramatic or selfish. After all, you don't need to share your journal with anyone; also, you can write about it again later, when you have a more rational view of the situation. Once you start journaling about your emotions, you may find patterns in the sources that weren’t as obvious beforehand. Try to locate the source that’s causing each emotion. If you recognize common causes, then ask yourself how you can make changes to either weed out the source or reduce its impact on you. People tend to despair over difficult emotions and immediately entertain negative thoughts around the emotion that simply aren’t true. By isolating and questioning these thoughts, you can separate out the negative thought reactions that often accompany tough emotions. The process of challenging and correcting your own thoughts can take time and patience. Begin by asking yourself:  Is the thought true? If you think it’s true, what’re the facts supporting it? What are your reactions to the negative thought? What effect on your actions or behaviors would you experience by not having the thought? Once you’re familiar with how to question your negative thoughts, you can also begin recognizing the patterns associated with them. This will allow you to simply interrupt the cycle of negative thinking and replace it with more positive or productive thinking. You can start with a verbal interruption (such as telling yourself to snap out of it) or even a physical cue (such as a rubber band on your wrist when you recognize the negative thought). This helps stop the thought by recognizing it is happening. Turn to your hobbies during times of difficult emotions. Using those feelings...


Ведите дневник. Разгадайте кроссворд или почитайте книгу. Побалуйте себя. Если вы смотрите телевизор, выбирайте что-нибудь легкое и веселое. Принесите в кровать чашку горячего чая. Если любите похрустеть, дайте себе волю. Поиграйте с ребенком или с домашним любимцем. Начните планировать свой отдых.

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For many people, writing in a journal is something we've all done, vowing to keep at it and quitting within the week. But what most of us don't know is that journaling can actually reduce anxiety and stress – in fact, journaling about our worries helps get rid of them and helps us perform better in daily life. If you didn't have a reason to journal before, why not do it for your mental health? If you have a notebook and pen in hand but don't know quite what to write about, look out the window for inspiration. What do you hear? What kind of trees are those? Those birds, what are they? What are you noticing that you didn't notice before? You probably know that doing brain games and reading books are good for you intellectually, but did you also know that they're good for eliminating stress and taking your mind off of your worries? Having something else to concentrate on may be all you need. It's not just crossword puzzles, of course. You could also take a load off with sudoku, word finds, or other math and word puzzles, too. We all need to remind ourselves sometimes that we are cared for and safe – even by our own selves. Take a morning, afternoon, or evening and just do whatever makes you feel good. You could sit in bed with an avocado face mask on while you paint your nails, put a hot oil mixture on your hair, or just lie down with a heated massage pad and soak the moment in. Sometimes there's too much on our minds to spend time primping. If that rings true for you, instead, take this time to organize your mind, writing down to-do lists, planning out your budget or meals for the week, and just getting a firm hold on the steering wheel of your life. When you have this feeling, the rest could fall into place. All right, so in general, electronics are bad. But that being said, some people do find TV in bed to be a good way to wind down from the stress of everyday life. If this sounds familiar, don’t try to unwind with your favorite crime drama or even the news (since most of it is so negative). Stick to...


Ведите дневник. Рассказывайте историю своей жизни. Экспериментируйте с внешностью. Займитесь искусством.

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Daily journaling can allow you to consider your deepest desires, darkest secrets, and outlook on life. Get to know yourself better by writing your thoughts down every day. Set a timer for 15 minutes, and make sure that you write throughout the entire period. Your journal will be a valuable tool to allow you to develop insight into your current self as well as how you develop over the course of many years. If you find that you have writer's block, consider using a journaling prompt such as:  What is the most interesting thing that happened to me today? What did I daydream about? What topics make me uncomfortable to write about? Who are the 10 people I care about the most? Our memories often take the shape of a narrative or story, in much the same way that memoirs and autobiographies do. Articulating this life story can allow you to process these memories and make sense out of a great deal of chaotic information. Take a few minutes to think about how you might tell the story of your own life. What memories are the most significant? What life events have shaped the person you are today? What arc has your life taken? Simply thinking about your life story or talking about it with friends is beneficial. However, you might also consider more formal ways to communicate your life story, such as through:   A memoir or autobiography A photo album A short film A graphic novel Your appearance is one of the first ways that you communicate yourself to others. At the same time, your appearance also allows you to gain a better handle on yourself. Indeed, many introspective, reflective people take some time to consider how their self-presentation is related to their values, likes, and tastes. Consider experimenting with how you look in order to understand your own tastes and, by extension, your own life. You can:  Wear a color you've never worn before Experiment with a new hairstyle  Consider getting a tattoo or piercing Try to find a fashion or accessory designer you admire Remember to take standards of professionalism into...


Ведите дневник. Узнайте у врача о нарколепсии. Пройдите исследование сна. Обсудите с врачом другие возможные причины. Узнайте у врача насчет антидепрессантов.

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Write down as many details of the experience as possible. Include the time, your sleep pattern, sleeping position, your mental/emotional state before and after you were paralyzed, and if you were paralyzed while falling asleep or upon waking up. This information can all be useful, especially if you decide to a see a doctor about the condition.  Also track any other sleep problems you notice, such as insomnia, the number of times you wake up in the night, hallucinations upon waking, and/or falling asleep frequently during the day. Try to notice if anything in particular triggers the paralysis. For instance, you may notice it happens more often when you drank alcohol the night before. Narcolepsy can be an underlying cause of sleep paralysis. If you've noticed extreme tiredness during the day, coupled with an inability to stay awake, narcolepsy may be an underlying cause of your disease. Ask your doctor if this could be a possibility. Other symptoms of narcolepsy can include hallucinations when you're falling asleep or waking up and cataplexy, which is sudden muscle weakness often brought on by strong emotions. For example, a large burst of laughter may cause parts of your body to go weak temporarily. A sleep study is done in a hospital or other medical facility. Basically, you stay overnight, and you're hooked up to machines to help determine any problems you may be having with sleep. It's one of the tests used to diagnose narcolepsy, for instance. Other diseases can cause sleep paralysis, too. Particularly, anxiety, depression, and PTSD can all cause sleep paralysis to occur. Sometimes, treating these conditions can help with the sleep paralysis, so discuss the possibility with your doctor. It is particularly important to seek a counselor if you believe your sleep paralysis is caused by PTSD. Sometimes, your doctor may prescribe an antidepressant to help you regulate your sleep cycle. In turn, that may decrease your instances of sleep paralysis. Many people who have instances of sleep paralysis find they have...


Ведите журнал времени на протяжении недели, чтобы оценить, как вы проводите время. Выполняйте дела по очереди. Поддерживайте порядок на рабочем месте для максимальной продуктивности. Используйте специальные приложения, чтобы планировать время и не отвлекаться. Используйте компьютерные программы для автоматизации процессов. Устраняйте отвлекающие факторы. Работайте периодами продолжительностью в час. Делегируйте полномочия подходящим людям в подходящее время.

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To get an idea of where you spend the bulk of your time and effort, try keeping a daily time log for 1 week. Write down everything you do and how long you are doing it. This is a good way to identify bad habits, like spending too much time on social media, as well as identify areas where you could find shortcuts. For example, if you find yourself answering the same question over and over, have a written out version that you can copy and paste for anyone who asks. It can be tempting to try and work on a couple of different tasks at one time, but this is actually a surefire way to do a worse job on 2 different things. For example, you might keep your email open in one tab while you work on writing a report. You will be distracted by new emails coming in while you're writing, and thinking about your report while responding to emails. Keep the 2 tasks separate to give them your full attention and work faster. If you are working on a collaborative project or waiting for feedback on a project, check your email before you get started on your work. Write down anything that you need to take into account and then close your email. Check again in an hour or so when you take a break. Whether you constantly need to refer to a business plan, need class notes to study, or have forms that you use on a daily basis, make sure that the paper documents you use the most are the most accessible. Find an easily recognizable folder or binder to hold your paper. The same goes for your digital files. Keep your most used documents on your desktop or in a specific folder.  Go through all of the documents on your desk at least once a week and get rid of anything you don't need anymore. Find a naming system for digital files that works well for you. For example, you can use LastName_DocumentType_version1 to keep track of what documents you created and which version is the most recent. Use calendar apps to help you stay on top of your schedule and share important appointments with others. For students, productivity apps that help you stay...


Ведите журнал учета вашей деятельности в интернете. Выявите свои проблемные области. Узнайте, что такое дофамин. Сделайте необходимые изменения.

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If you find yourself wondering “Where does all the time go?”, this is a great way to find out. For one week, write down everything you do while using the Internet. What websites you visit, how much time you spend on each, how often you refresh or update pages, each time you click on an embedded link, etc. Often our worst Internet time-wasting habits are things we do mindlessly. Make sure you include the time you spend using the network on your smart phone or other hand-held device. For people with on-the-go lifestyles, this is often where we clock in most of our Internet hours! Checking our email or refreshing our Twitter feed every five minutes is an impulse that keeps us from being able to focus on longer tasks. If the paper we’re researching begins to feel frustrating or boring, it seems harmless to take a 10-second break in order to see if something more exciting is going on in another window. The problem, though, is that all these little breaks, plus the time it takes us to refocus our attention as it shifts back and forth, really add up. Particular habits will vary from person to person, but some examples might include:  Do you check your email fifty times in a day? Perhaps you spend an appalling amount of time on celebrity gossip blogs or websites? Maybe you keep yourself logged in to Google Chat or Facebook Messenger when you’re doing other things, and find you are frequently interrupted by friends looking to chat? Or maybe you find that after thirty minutes of concentrating hard on something, you get a sudden intense “craving” to see if anyone new has “liked” your new Facebook profile picture, and then just get sucked into your newsfeed for an hour or more? It might seem like your friend is being hyperbolic when she says something like “I’m totally addicted to my iPhone!”, but there’s actual science behind this. Technology dependence actually changes the way our brains work, very similar to the changes a brain undergoes in the instance of drug, alcohol, or gambling addictions.  The culprit is a...


Ведите здоровую социальную жизнь. Не ограничивайтесь учебой и общением с друзьями. Находите время для своей семьи. Не зацикливайтесь на оценках. Контролируйте уровень тревожности.

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Although having a social life is an important part of a well balanced life, you need to think carefully about whether maybe your friends, or boyfriend or girlfriend, are keeping you from performing the best you can in school. If you have the opposite problem, not enough of a social life, that's something to be taken care of as well, because spending time with friends is a valuable way to destress from the pressure of school.  If your social life is taking up too much of your time and your grades are suffering as a result, then set yourself limits. Don't be afraid to tell your friends that you can't go out this weekend, because you've got a test Monday. There's always another night or weekend. If your social life is lacking and it's causing you stress or sadness, make a conscious effort to reach out more to the people you do know and like. Making friends isn't always easy, but with a little confidence and effort, it can be done. Extracurricular activities are an often overlooked aspect of doing well in high school. If one defines "doing well in high school" as preparing oneself for a successful time in college and beyond, then extracurricular activities are an important factor in that respect. Things like sports participation, volunteering, student council, and club membership look good on college and job resumes, as they show initiative, drive, and the ability to work with others toward a common goal. Your family is your number one support group, and they most likely will be there to help and support you for the majority of your life. So, it's very much worth it to try to keep a good relationship with them. Of course, not everyone's relationship with their family is the same, but making an effort to help and spend time with your parents and siblings will pay off in the long run, in a multitude of ways.  Parents can help you with homework, give you advice on how to deal with a difficult teacher or peer, give you emotional support when you need it, and help you choose the right classes and career path. Siblings...


Ведите здоровый образ жизни. Бросьте курить. Регулярно занимайтесь спортом. Ешьте здоровую пищу. Регулярно проверяйтесь у врача.

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Don’t let a pleural lung cancer diagnosis hinder you from doing your usual daily activities. Maintaining a healthy lifestyle can help to keep your immune system strong and boost your overall health. The following steps will outline how you can live in a healthy lifestyle. If you have been diagnosed with lung cancer, it is important that you stop smoking. You should also avoid being around cigarette smoke, even if you are not the one smoking, as cigarette smoke can make your tumor, and your overall health, worse. It can also exacerbate your shortness of breath. Ways to quit smoking include:  Going to support groups. Using a nicotine patch. Talking to your doctor about other medications you can take to help break the habit. Try to exercise often, but always stop if you are having difficulty breathing. Exercising can help to strengthen your lungs. Try simple exercises like walking every morning. You could try walking 10 to 20 minutes every morning to try to strengthen your lungs. Creating a healthy diet for yourself may help to combat other medical conditions that could develop because of your lung cancer. In particular, foods rich in fiber can help to keep your blood pressure normal and manage other body functions. Fiber-rich foods include:  Green leafy vegetables like spinach, cabbage, turnip greens, and lettuce. Fruits like apricots, apples, bananas, blueberries, plums, pineapples, and melons. This will help you know if your status is improving or not. It is important to keep track of your health. Your doctor may have specific advice for your condition that will help to keep you as healthy as possible.


Ведите игру честно. Уважайте другого человека. Старайтесь оспаривать именно мнение и идеи, не связывая это как-то с самим человеком. Признайте, если вы не правы. Если необходимо, извинитесь. Будьте открыты для новых идей.

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Odds are you know exactly how to push the other person's buttons, but it's important to resist if you want to have a civil argument. Resolve that no matter how upset he or she makes you, you will not say the one thing you know would push the argument over the edge. Respect what the other person has to say. An argument has to be two-sided; if you fail to hear the other side out, they will return the gesture and not listen to you. Refuting a person's opinion is fine, but refusing to hear it makes a debate pointless. You should always be respectful when arguing with another person. Remember, that's what they are: another person. Treat them the way that you would want to be treated. Don't immediately dismiss their ideas just because they don't agree with you. Listen to them. When you argue with someone, you should remember to only attack that person's ideas, not the person themselves. That means you shouldn't call the person stupid for thinking what they think, and you shouldn't devolve to attacks on their physical appearance either. When you make a mistake, admit it. Admit that you misunderstood or were misinformed. Being wrong doesn't make you a lesser person but admitting you're wrong does make you the bigger person. If you've hurt someone or your argument caused problems, you should apologize. Be the adult in the situation and take responsibility for your actions. The best way to argue positively is to be open to new ideas. You don't want to be wrong in an argument again, do you? Open yourself to the possibility of a better  way of thinking or new, fascinating information.


Ведите конспект. Будьте внимательны на уроках. Задавайте вопросы. Выполняйте все домашние задания.

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While you are in class, you will need to be diligent about taking notes on important topics. Anything that the teacher writes on the board should be in your notes. Also, if you are told to write something down, do it. Never assume that you will remember important topics. Also take careful notes about assignments and tests, this will help you understand what the instructor is looking for. Biology is a complex subject, and the lectures can get very involved. Avoid the urge to use your phone or chat with classmates beside you. Focus only on what the instructor is discussing. It is a good idea to record the lectures, but you must have your instructor's permission ahead of time. Your instructor's job is to help you learn. When you are struggling to understand something that they are teaching, speak up and ask them. You can even wait until office hours or after class if you are uncomfortable speaking in front of the class. For example, you might ask “Professor, how does a cell replicate?” Homework is given for two reasons. Either your instructor wants to grade it, or they want you to learn the material so they can grade you on similar concepts later. Both are important to your success in the class. Dedicate time every day after class to do your biology homework.


Ведите обратный отсчет от 100. Ведите дневник. Практикуйте глубокое дыхание. Попробуйте выполнять прогрессивную мышечную релаксацию. Выпейте чашку травяного чая.

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It is important to relax your mind in order to fall asleep, so counting down from 100 may help. As you lay in bed, close your eyes and start counting backward from 100 in your head (100, 99, 98, 97, etc.). This exercise should relax your mind and help you to fall asleep. If you count all the way down to one and you are still awake, try a larger number, like 500 or even 1,000. Writing in a journal is also a good way to relax your mind and start winding down for bedtime. Write about your day, your fears or worries, or anything else that you want to write about. Getting your thoughts down on paper may help you to let go of them and make it easier for you to fall asleep.  Try getting yourself a special journal to write in before you go to bed each night. You can also use your journal to make a list of things that are bothering you or to write down questions that you would like to ask someone. Deep breathing exercises may also help you to relax and fall asleep. To practice deep breathing, lie flat on your back and make yourself comfortable. For example, you can put a pillow or two under your knees and neck.  Place your hands on your stomach (just below your rib cage) with your palms facing down. Keep your fingers close together. Then, take a long, slow deep breath into your belly. As you do this, your stomach should expand and you should feel your hands rise. After a few seconds, slowly exhale the breath and feel your stomach drop as you do so. Repeat this exercise for 10 to 15 breaths. Progressive muscle relaxation is a relaxation exercise that helps to release tension in your body, from head to toe. If you are having trouble sleeping because you feel tense and nervous, then this may help you.  To do a progressive muscle relaxation exercise, start by tensing the muscles in your toes and keeping them tense for about five seconds. Then, release them and allow your toes to relax for about 30 seconds.  Next, move to your calves and repeat the same tensing and releasing pattern. Keep tensing and releasing muscles...


Ведите подробный и иллюстрированный дневник. Пишите описательно. Смотрите ясным взором. Расставьте широкую паутину.

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Much of what we now celebrate as priceless art was really just Leonardo Da Vinci's daily sketch book, which he recorded not because he was actively trying to make a masterpiece, but because the creative act was integrated to such a degree in his everyday life that it became the way he processed thoughts, writing them down with accompanying illustrations. Writing forces you to think in a different way, articulating your nebulous thoughts as specifically and concretely as possible.  Exercise: Come up with a list of topics on which you'll thoroughly journal over the course of a day. Big topics you've got opinions about, like "television" or "Bob Dylan" would be perfectly appropriate. Start addressing the issue by writing at the top of the page, "On Dylan" and writing, drawing, and free-associating your way through the writing. If you come to a place you're unsure about, do some research. Learn more. Cultivate a rich vocabulary and use accurate words in your descriptions. Use similes, metaphors, and analogies to capture abstract concepts and seek connections between your ideas, continually investigating the roil of your thoughts. Describe things in terms of tactile senses--touch, smell, taste, feel--and also in terms of their import, their symbolism as you're experiencing it, and their significance.  Exercise: Read Charles Simic's poem "Fork". In it, he describes the most pedestrian and everyday object both accurately and with the strangest of eyes. One of Leonardo's mottoes was saper vedere (knowing how to see), upon which he built his work in arts and science.  While you're journaling, develop a sharp eye for seeing the world and turn it onto luminous particularities. Write down images you see throughout the day, striking things, bits of graffiti, gestures, strange shirts, strange bits of language, anything that strikes you. Record it. Become an encyclopedia of tiny moments and record those moments in words and images.  Exercise: You don't have to journal like it was the 15th century. Use your camera phone to...


Ведите подсчет очков по ходу игры. Обращайте внимание на призовые квадраты игрового поля. Начислите дополнительные 50 очков тому игроку, который использует для составления своего слова все семь косточек с буквами. Подведите итоги в конце игры. Объявите победителя.

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It is important to keep a careful tally of each player’s scores as you play. Each player should announce his or her score after adding it up and then the score keeper should write it down right away. Premium Squares will alter your word scores, so pay attention to these when you play words. You can only use the bonus from a Premium Square if you laid the tile over that square during the current turn. You cannot incorporate bonuses from Premium Squares that you already counted in a different turn or that were counted by a different player. When adding the bonuses for plays with multiple Premium Squares, add the letter bonuses in before the word bonuses. For example, if you spell a word that has a double letter bonus and a triple word bonus, add the double letter bonus to your total before multiplying the total by three. A bingo is when you use all seven of your tiles to play a word. When this happens, you should add up the total value of your word plus any bonuses gained from Premium Squares and then add 50 points. After all of the players have exhausted their tiles or cannot play any more words, add up each player’s points total. As the score keeper adds the totals, each player should let him or her know the points value (if any) of the tiles he or she has left over. Deduct this value from each player’s points total to determine each player’s final score. After the score keeper has added each player’s scores and deducted the values of any unused tiles, he or she may announce the winner. The person who has the highest score wins the game.  Second place goes to the person with the second-highest score, and so on.


Ведите политику открытых дверей. Уважайте и цените своих подчиненных. Мотивируйте подчиненных выкладываться на все сто. Участвуйте в повседневной деятельности офиса. Пробуйте новые способы выполнения задач.

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Make yourself available to your employees, and welcome their input. Open door doesn’t mean that your office door is literally always open. Rather, it means that your employees can come to you with any issues or suggestions that they have, and you will be receptive. If you’re very busy, you can specify times when your employees can filter in or out of your office, or you can make rounds to visit your employees in their workspace. Every employee in your organization contributes to making your business a success. Acknowledge their contributions and let them know that you see their hard work. Say, “I don’t say it often enough, but we couldn’t keep this place running without your hardwork. Thanks for all you do.” to do their best work. Make your office a pleasant place to work by providing good lighting, encouraging a friendly attitude, and allowing employees to bring in a personal touch, such as family photos or a fun poster. Provide your employees with rewards and incentives for good work, such as a pizza party or a monthly certificate.  Set up a bulletin board to post about employee’s achievements. You can also create a section for photos of employees and company events. Try instituting a casual Friday. Make a point to celebrate holidays and birthdays. It’s easy for a boss to become out of touch with the job tasks of lower level employees. This can create resentment from employees whose jobs you don’t understand, and it prevents you from spotting areas that could benefit from change. Instead, make a point to work alongside your employees once a week.  Sit in on a planning meeting. Join the sales team on the floor. Spend a few minutes sorting mail in the mailroom. Your employees may have ideas about how to make their jobs easier. Listen to them, and try out the ones that seem most likely to lead to success. When you’re open to trying out ideas suggested by your employees, they will see that you value their input, which will make them view you as a good boss Say, “I thought about your ideas for streamlining our...


Ведите протокол. Поприветствуйте присутствующих. Выразите необходимые извинения и сожаления. Пересмотрите протокол предыдущего собрания. Огласите новые вопросы. Пересмотрите отчеты. Проведите выборы, если планируете. Обсудите общие вопросы. Установите дату следующего собрания. Закройте собрание.

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The secretary is usually responsible for taking meeting minutes, but if this is not the case for your organization, you will need to appoint someone to record the contents of the AGM.  Keep a record of any decisions made at the AGM, especially those regarding elections and changes to the organization's constitution. It can also be a wise idea to record the names and contact information of the attendees. You can do this by instructing the attendees to sign in as they arrive. Open the AGM with a formal greeting. During this greeting, make sure that the meeting agenda and annual reports are being distributed to the attendees.  Declare the meeting to be open. As you do so, state the organization's full name and the current AGM number (the twenty-second Annual General Meeting, the thirty-nine Annual General Meeting, etc.). Welcome all members and name any special visitors. If any officer or significant member is absent, you may want to briefly state the names of those absent after your welcome message.  You may invite other present members to make apologies on behalf of additional absent attendees, as well. Make a formal motion to accept the apologies. Verify that everyone has received a copy of the meetings from last year's AGM. Review these minutes and, when all issues are addressed, move to formally accept the minutes.  If there are any amendments or corrections that need to be made, they must be made before the minutes are accepted. After voting to accept the minutes, the chairperson will need to sign off on them. Topics that are related to the minutes from your previous AGM should be addressed immediately after those minutes are accepted. Discuss the matters as needed. This is usually a time to present concerns and observations, so formal motions may not be necessary. You will need to discuss the president's or chair-person's report, the secretary's report, and the treasurer's report.  Read and discuss each report one by one. After each report has been reviewed thoroughly, you should make a formal motion to...


Ведите себя  вежливо и уважительно. Старайтесь говорить о собеседнике. Повышайте свою эрудицию и осведомленность в важных вопросах. Действуйте, когда ощущаете симпатию.

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Being hot doesn’t mean treating others like you know you’re better than them. Instead, show them that you respect them as individuals. Display common courtesies like holding open a door and saying “thank you”—believe it or not, politeness can be hot! If you spend all your time talking about yourself, you’ll leave the impression that you only care about yourself. While you should feel free to share information about yourself so the other person can get to know you, steer the conversation towards the other person so they feel special.  Practice your active listening skills so it’s clear you’re paying close attention. Confirm what they’ve just said and ask follow-up questions to keep them at the center of the conversation. If they seem eager to keep the conversation focused on you, don’t try too hard to turn it back on them. Take your time building up a comfort level so they feel more comfortable opening up. Check up on the latest world news. Read a book or a newspaper every day. Take some time to develop your opinions on key topics. The more intelligent and well-informed you are, the more likely you are to impress others.  It takes more than looking good to be hot. If you can’t sustain an intelligent conversation for more than a few seconds, your hotness factor will drop quickly! Never act like you know all the answers. Be open to listening to and considering others’ opinions. If you recognize signals of attraction, act confidently and decisively (without being aggressive or arrogant). Don’t be afraid to ask, “Hey, would you like to go out to dinner?” or, “Can I call you sometime?”  Sometimes you’ll read the signals wrong and get rejected. Stay calm, be polite, brush it off, and be just as confident the next time you try with someone else. Fear of failure is not an attractive quality. Hot guys learn from their failures and keep trying!


Ведите себя  уверенно и решительно в присутствии парня. Цените свои увлечения и  хобби, чтобы показать свою индивидуальность.  Подружитесь Демонстрируйте  чувство юмора и  легкий нрав. Задавайте парню  открытые вопросы.

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When you have a crush, it can definitely be hard to not geek out when he comes around, but try your best to stay calm and to remember that he is just a normal guy. Don’t be afraid to make eye contact and smile at him. It’s totally okay to have your own opinions and to like whatever things you are passionate about, even if you feel like those things aren’t “cool.” Don’t pretend to like things you don’t just to try to impress someone. Guys can tell when you’re being fake. It’s okay to have different opinions or to disagree with the guy you like, too. If something comes up in class, don’t be afraid to speak out for what you believe in. This makes you seem like you have your own thoughts and would be an interesting person to talk to. It’s much more likely that the guy you like will like you back if his friends think you’re fun. Don’t be afraid to talk to them in class, in the hallway, at lunch, or at after-school activities. Ask them about their hobbies, talk to them about homework assignments, and mention when you notice things you have in common, like enjoying the same books or movies. Think about how you become friends with anyone—generally, you find a common interest and start talking about it. Be friendly, smile, and ask them questions about themselves. Be willing to take chances and do new things, even if you feel scared or anxious. Don’t be afraid to laugh at yourself or to make jokes in front of the guy you like. Having a good sense of humor and being fun-loving are really attractive qualities!  For example, if your class needs volunteers for an activity, don’t be afraid to get up in front of everyone and help. If you do something embarrassing, try to laugh it off and turn it into a joke. This will show that you don’t take yourself too seriously. It’s really easy to talk about yourself, but when you’re trying to get to know someone better, try asking them questions about themselves instead. Open-ended questions are ones that require more than a “yes” or “no” answer; they’re great at getting people to...


Ведите себя активно. Делитесь забавными наблюдениями и веселыми историями. Поддерживайте зрительный контакт. Устанавливайте личный контакт.

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There is nothing worse than listening to a presenter with a monotone voice. Entertain your audience by showing your enthusiasm for the topic. This will make your presentation more fun to listen to and will help keep the attention of the audience. Use inflection in your voice, be excited, incorporate hand gestures and move around the room. Your enthusiasm for the topic will rub off on audience members. Even if you are presenting on a perceivably boring topic you can help make it fun by being enthusiastic and dynamic.  If you are standing on a stage there's nothing stopping you from getting off and walking through the audience as you present. Be aware of the volume of your voice. In a large auditorium you may need to speak louder in order to be heard in the back. Presentations are always more fun if you can find a way to insert a little humour, but this is not an easy task. Here are a few things to consider when adding a joke to any presentation:  Know your audience: You should know the general age and interests of the audience members in order to ensure that the joke is not offensive and that they will understand the joke. For example, avoid making references to the television show Frasier if you are presenting to high school students. They will not get the joke. Use safe humour: Avoid using the audience as the butt of the joke or dividing the audience (ie joking about women or blondes), or using offensive language. Instead you can use gentle self-deprecating humour. You could say "I know you all rushed here to listen to a presentation on making photocopies." This joke allows you to acknowledge in a sarcastic way the dry nature of the topic you are presenting on. Integrate the humour into your presentation: The best way to include jokes in a presentation is to stay on topic. Try and make sure the joke relates to the material being presented. Rehearse the joke: Practice the joke as part of your presentation and test it out on other people before presenting. This will allow you to get the timing right and ensure...


Ведите себя в соответствии со своими ожиданиями. Показывайте уважение. Относитесь ко всем справедливо. Помогайте людям. Улыбайтесь и смейтесь. Проявляйте терпение. Приведите все в порядок.

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Once you get to know someone, past experience with that person should help you anticipate his or her feelings, wants, and needs. Take some time to anticipate that person's response in a given situation and act in a way that takes his or her personality into account. For example, if you know that working late tends to make your spouse grumpy, take that into consideration the next time he or she has to stay late at the office. Don't complain about the fact that your spouse is late and avoid bringing up tense topics of conversation (in other words, now is not the time to scold your spouse for his or her spending habits). Consider doing something nice and relaxing for your spouse, too, like cooking dinner or drawing a bath. In all situations, you should show the same sort of respect you would like to receive. This is true even when someone treats you disrespectfully. Showing respect requires little effort beyond being civil. For instance, you might hold a door open for someone whose arms are full or hold your tongue instead of lashing out at someone who frustrates you. Don't play favorites, even if you really do favor one person over the other. Behaving justly in all circumstances will reduce the risk of creating hard feelings with people.  When two or more opposing parties expect you to help mediate a disagreement, you should try to work toward a fair solution for all. For instance, if you're going out to dinner with two friends and they disagree about where to eat, it might be fairest to side with the friend who picks the least often, even if his or her tastes don't match your own. If that friend's first choice specializes in a type of food your other friend is allergic to, however, you might also want to point that out and suggest that the chooser pick another restaurant. Helping others can be inconvenient. If you only help out when doing so is easy and convenient, though, you aren't doing much beyond what anyone might do. A sweetheart helps out even when it isn't necessarily pleasant or simple. Be on the...


Ведите себя дружелюбно. Сделайте первый шаг. Попросите, чтобы вас представили. Избавьтесь от страха разговаривать с незнакомцами. Смиритесь с необходимостью светских бесед. Помните о своей цели.

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The more approachable you look, the better your chances are that someone will strike up a conversation with you. Make sure your body language communicates that you are friendly and open to meeting new people.  Make eye contact and acknowledge the other people in the room. Don't look at your phone or turn away from the crowd. Look for people who return your eye contact and smile at them. Avoid wearing headphones or staring down at your phone while you're trying to engage someone. These are generally indicators that you aren't open to a conversation. Keep your arms loose at your sides. Crossing them will make you seem closed-off and unapproachable, even if you're feeling social deep down inside. Smiling, tilting your head, and raising your eyebrows slightly are all subtle cues that you are friendly and approachable. If no one has approached you to make conversation, you might have to take the first step. Depending on where you are and who else is there, you might approach someone who you have met in the past or a complete stranger.  If you have met the person before, even if it was brief, ask a follow-up question to show that you remember your last conversation. If you haven't met them before but have something in common, use this knowledge to break the ice. For example, you could say, "Hi, you're Tom, right? My name is Jill. I heard that you've known my friend Jane for a long time."  You could also try commenting on something about the environment or space you share. For example, if you notice they have unique decor at their desk, you might say, "Hey, I really like that frame you have. Do you have any recommendations for where to get pieces like that?" If you are in a business situation, introduce yourself, then tell them what you do for work. They will likely respond in the same way. If you want to continue the conversation, you can talk about career similarities or ask for an opinion based on their professional expertise.  Regardless of the situation, you can always talk about any kind of shared experience,...