Заварите кофе в кофеварке. Добавьте кофейную заварку обратно в кофейник. Снимите кофейник с огня и немного остудите. Дайте изделию высохнуть. Нанесите больше слоев, пока не получите нужный вам цвет.

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

For the record, this isn't a very strong dye and is only suitable for light colored wood, such as pine. The end result will look "weathered.” Make sure it is as strong a brew as possible; the darker the coffee, the darker the dye effect. Dyeing a dining room table that seats 14? You may need more than just a pot. These will be used as part of the dye, making it richer and deeper – and that translates to fewer coats for you to spread. Before you go to dip your rag or paintbrush in the coffee, you may want to put on rubber or plastic gloves to keep coffee stains off your hands. While the coffee is still warm (not hot), use a paintbrush or rag dipped into the coffee and apply it to the wood. Rub or paint back and forth, across the wood. Don't worry about the grounds; press them in if you can but just keep moving back and forth. Leave the grounds in place for darker dyeing. If you're working with a smaller object, arrange on paper towels or towels to dry. Some coffee may drip down the sides, depending on your process. This is generally fine, as it will give it a perfectly-imperfect look. After a few layers, the effect can be quite evident. Reheat the coffee until it's warm again to bring back its potency, and reapply.  Remember to let it dry before you apply another layer. It will be slightly darker when wet. If you like the current shade, consider sealing it with polyurethane spray or a wood varnish. This will help the color last longer, give it a sheen, and protect it against the elements.


Заварите несколько чайных пакетиков в горячей воде. Переложите 1 стакан простого йогурта (без добавок) или сметаны в миску. Растворите один стакан пищевой соды в ванне с прохладной водой. Положите в сито сухую овсянку и налейте воды.

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

Allow the water to cool (add ice to speed up the process). Remove the tea bags from the water and place them directly on your sunburn. The tannins in the tea will help reduce inflammation. You can also apply the cool tea to the entire area of the burn. Tannins are a natural astringent, and studies show that they help to heal burns and prevent infection. Mix with 4 cups of water. Dip a wet cloth in the yogurt mixture, and apply it to your sunburn for 15 to 20 minutes. Repeat every 2 to 4 hours.  Plain yogurt contains many probiotics and enzymes that will help to heal sunburned skin.  Make sure the yogurt is truly plain rather than vanilla, which contains unwanted sugar and fewer probiotics. Soak in the bath, and after exiting let the baking soda solution dry on your skin. It will soothe the pain and help heal your skin  Baking soda has both antiseptic and anti-inflammatory properties. This means that it will help reduce inflammation and prevent infection.. Discard the oatmeal and soak up the solution with a cloth. Use the cloth to apply the solution to your sunburn every two to four hours.  Oatmeal contains chemicals known as saponins which will clean your skin while moisturizing it at the same time.


Заварите петрушку, чтобы очистить кожу. Приготовьте пасту из пищевой соды, чтобы очистить кожу. Используйте в качестве легкого скраба лимон. Используйте в качестве тонизирующего средства розовую воду.

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

Place a handful of parsley in a pot of water and bring it to a boil. Once the water is boiling vigorously, turn off the heat and allow the water and parsley to cool. When the water is still warm but comfortable to touch, dip a washcloth in the water and squeeze out the excess, then place it on your face for 10-15 minutes.  Parsley is an astringent, which means it cleanses and tightens skin. Extracts from parsley are even used in some cosmetic products.  You can also use thyme if you prefer.  You can repeat this treatment every other day. In a small bowl, mix together 2 tsp (12 g) of baking soda and 1 teaspoon (4.9 mL) of water until they form a paste. Massage the paste into your face and leave it on for about 5 minutes, then rinse it away. As the baking soda dries, it will draw impurities out of your skin. You can do this once a week. Cut a lemon in half, then run the cut side over your skin where you’ve been experiencing clogged pores or blackheads. Leave the lemon juice on your skin for about 5 minutes, then rinse your face with cool water.  The acidity of the lemon will help break up dirt, grime, and old skin cells. However, it can irritate your skin if you leave it on for longer than 5 minutes. If you experience any discomfort before the 5 minutes are up, rinse your skin with cool water. Apply enough rosewater to a cotton ball to make it damp, then rub the cotton ball over your skin. The rosewater will tone your skin gently without causing irritation. It has anti-inflammatory properties and may even help to reduce the appearance of fine lines and wrinkles. You can purchase a rosewater toner or make your own.


Заварите розмариновый чай, чтобы использовать его как основу для приготовления разнообразных продуктов ухода за волосами.

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

Place approximately 1 qt. of bottled or distilled water in a large non-aluminum saucepan. Bring the water to a full boil. Stir 1 or 2 large handfuls of dried rosemary leaves into a quart of boiling water. Turn off the stove burner. Allow the rosemary to steep in the water for at least 6 hours. Pour the brew into a dark-colored glass jar. Store the jar in your refrigerator and add the brew to hair treatments as needed.


Заварите травяной чай. Приобретите качественные пищевые добавки. Попробуйте принимать валериану в виде чая или пищевой добавки. Принимайте страстоцвет в виде чая или пищевой добавки. Принимайте ромашку в качестве чая или пищевой добавки. Принимайте мелиссу лекарственную в виде чая или пищевой добавки. Принимайте пищевые добавки с мелатонином. Принимайте пищевую добавку 5-гидрокситриптофан (5-HTP).

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

To use an herb as a tea, boil water. Add either 1 teaspoon of loose, dried herb, 1 tablespoon of fresh herb or a tea bag to a cup of boiled water and let it steep for five to ten minutes. Strain if the tea if you used loose herbs and flavor it with honey or lemon if you like. Ask your pharmacist to recommend a reputable brand of supplements; the supplement industry is not regulated, meaning there is no guarantee you are getting the advertised product. Your pharmacist may know which companies are trustworthy. You should also look for verifiable contact information for the company and look for any seals of approval from the Natural Products Association (NPA), Consumer Labs or the US Pharmacopeia (USP). The manufacturer should follow Good Manufacturing Practices (GMP).  Always follow the manufacturer's instructions when taking supplements. You should also inform your doctor of any supplements you're taking. Buy only fresh supplements (check the expiration date). Valerian is a root that has the properties of a mild sedative, helping you fall asleep faster and more easily. Valerian has been used as a sleep aid for thousands of years, although it should not be given to children under 3 years old.  You may want to add honey, cinnamon, cloves, or lemon to valerian tea to improve the flavor. Valerian root may interact with prescription medications like antidepressants and antianxiety medications. Passionflower is used to reduce anxiety and can also lower blood pressure. If you take blood pressure medications, talk to your doctor before supplementing. Passionflower has a light, pleasant taste, but you can flavor it with honey and lemon if you're making a tea.  Do not use passionflower if you're pregnant. It may induce uterine contractions. Since passionflower hasn't been studied in children, talk with a qualified healthcare professional to determine a safe dose to give your child. Chamomile has traditionally been used to help induce sleep, although clinical studies are needed to support this. Chamomile is used to...


Заварите ягодный чай. Попробуйте свекольный сок. Сделайте маску их корицы. Окрасьте волосы хной.

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

There’s a reason three different teas have been included on this list - they work! If you want to bring out red highlights in your hair, use a naturally red tea and let your hair soak. Find a berry or fruit tea that is red when brewed, such as raspberry, blackberry, or pomegranate. Let several of these teabags steep in a few cups of water and then pour it through your hair. Let it soak in your hair for at least 30 minutes before rinsing out. If you’ve ever cooked beets, you know how potent the staining ability of beet juice is. Bring out the natural red in your hair by letting some beet juice work its magic. Mix it with a bit of distilled water to dilute it, and the coat your strands with the concoction. Let it soak for 15-20 minutes, and then rinse out with warm water. Brewing up some hot cinnamon tea using real cinnamon is a great way to bring out the caramel undertones in your hair. Mix a few cinnamon sticks or 1-2 tablespoons of cinnamon with a few cups of water (more or less depending on the length and thickness of your hair). Coat your locks and let it soak for a while before rinsing out. This trick is almost cheating, as henna is  used primarily as a dye for hair and skin. Mix henna with water (or tea, for extra lightening powers!) to form a paste, and coat your hair. Cover your hair with a shower cap and leave the henna on - the longer you wait (2 hr -8 hr), the more red your hair. Rinse out with water as per usual, and be amazed by your luscious ginger locks! If you have brown or black, you  most likely will end up with a shade darker than your natural hair color, that is black or very black hair. Chemical dyes may not work as expected on hair which has been previously dyed with henna. Henna at best colors vibrantly grey hair, and may add a dark red hue in bright sunlight for dark colored hair. For African hair, henna might leave your hair feeling brittle. To alleviate this sensation do a hot oil treatment after henna coloring


Заведите «Журнал силы воли». Также записывайте то, что повлияло на принятие вами того или иного решения (отказаться от соблазна или удовлетворить желание). Найдите закономерности в вашем поведении. Визуализируйте ваш прогресс. Найдите наилучшее решение.

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

Write down your attempts to control your impulses, including both successful and unsuccessful attempts at increased willpower. Be sure to include details that may help you evaluate the situation later.  For example, you might write, “I ate five cookies at an office party today.  I skipped lunch to work, so I was quite hungry.  There were many other people there, and Sally made the cookies and kept encouraging me to have another. Another example is, “I went to the mall today with my husband to buy new jeans for our son, and I resisted buying a dress that I saw, even though it was on sale.  I came out with exactly what I went in for and nothing additional.” In addition to detailing situations in which you resisted or gave in to impulsive behavior, comment on things that were going through your mind.  You may want to include your emotional state, who you were with, and where you were. Once you have established several journal entries, you should begin to read over your entries and try to find patterns in your behavior.  Some questions to ask yourself include:  Do I make better decisions when I am alone or around other people? Are there certain people who “trigger” my impulsive behavior? Do your emotions (depression, anger, happiness, etc.) influence your impulsive behaviors? Is there a time of day that you find it more difficult to have impulse control (such as late at night?) This may sound silly, but some people respond better to a more concrete visual representation of their progress.  If you have something that you can look at to show you how far you have come and how far you have left to go, it can help you stay motivated.  For example, if you are trying to lose 40 pounds, you could put a quarter in a jar every time you lose a pound.  Seeing the level of the quarters grow as you lose weight can give you a concrete idea of how much progress you’ve made. If you are trying to save money, you might draw a picture that looks like a thermometer and color in the level of money you’ve saved; when you get to the...


Заведите автомобиль и включите кондиционер.

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

The air conditioner won’t run properly unless your engine is running.  The best setting for diagnosis is “fresh air” (not recirculated) with the air blowing out of the center vents in the dash and the AC turned on.  Start with the fan speed turned to its highest setting. If your car has a “Max AC” setting, select that option.


Заведите блог. Поэкспериментируйте на кухне. Нарисуйте картину. Сделайте альбом. Напишите книгу.

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

It could be about your favorite movies, games, bands, books, computers, celebrities--anything that piques your interest. Do a search for “free blogging platforms,” choose a design that fits with the theme of your blog, and come up with a creative title.  If your blog features content that’s fun to gather and write, chances are it will be fun for others to read. Put a link to your first post on Facebook so your friends can leave comments. The great thing about starting a blog is that it can provide endless amounts of entertainment. Update it with new posts every time you find yourself with some time to spare. There’s no pressure to make something perfect, since you’re only cooking for one.  Make a recipe you’ve always wanted to try or cook up something simple and satisfying like an omelette or pasta alfredo.  Try creating your own unique dish without using a recipe at all. Start with a base like pasta or rice and add in your favorite ingredients or things you’ve wanted to try, like kale, tomatillos, buffalo meat, or chia seeds. Try making a single chocolate chip cookie and savor the chance to make a cookie that’s only for you. Go to a craft store and buy a few supplies or just use pencil and paper that you have around the house.  If you aren’t artistically inclined, get a paint-by-number set. They’re fun and satisfying to complete, and when you’re done you’ll have a new decoration for your room. Make a comic strip or a web comic. Use yourself, celebrities, family, or friends as inspiration for the characters. You can make your comic artistically detailed or use messy stick figures. Put them into funny and ridiculous situations, and then show them to your friends. If you have boxes full of photographs, ticket stubs, restaurant menus, and other random knick-knacks, take some time to make a scrapbook.  Buy a blank scrapbook from an art store or a drugstore. Lay out the items you want to save by date and category. Arrange the items artfully and then paste them into the scrapbook. Consider adding witty or...


Заведите блокнот для проекта. Аннотируйте все тексты. Заведите теку, в которой будут храниться все материалы по вашему исследованию. Создавайте план и структуру отчета в процессе работы.

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

Write down questions posed by your research followed by sources and the answers you found. Reference the page numbers, URLs and sources that answer those questions. Photocopy your printed sources and take notes on visual or audio sources. Make notes in the margins about any terms that must be defined, relevance to your research topic and sources that build on each other.  Use a highlighter and a pencil on photocopies. You should do this as you read it, rather than returning to do it at a later date. Annotation promoted active reading. Keep a list of citations that may be useful in your report. Separate it into folders according to different topics, if possible. You can also use an electronic filing system, like Evernote to keep scans, websites and notes together. Separate the topics you need to break down by number. Then letter the sub-topics that you must research and report on.


Заведите блокнот и записывайте в него подробности относительно приступов младенческого плача. Вспомните, когда начались эти приступы. Понаблюдайте, сколько времени продолжаются колики каждый день. Обратите внимание, сколько дней в неделю случаются приступы. Обратите внимание на то, когда случаются приступы. Не теряйте надежды.

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

Doing so will allow you to monitor when the fits begin and how long they last. The timing and duration of cries can help you determine whether or not your baby suffers from colic. Typically, colicky babies start having fits within the first 3 weeks of life. Even at its latest, colic usually starts within the first 5 months. Additionally, if your baby has been suffering from these bouts of crying for three weeks or more, there is a good chance that he or she may suffer from colic. Most colicky babies have fits that last three hours or more. In order to be diagnosed with colic, a baby must have uncontrollable crying fits at least 3 days a week. Most colicky babies experience fits during the same time each day. Often, this occurs in the late afternoon or early evening. Most colicky babies do not have symptoms that last longer than three months. If your baby's cries have far exceeded that timeline, you should consult your pediatrician about other diagnoses.


Заведите более мелкие бокалы. Выпивайте около одной порции в день. Найдите другие способы расслабляться. Сделайте разгрузочный день. Не держите дома большое количество спиртных напитков.

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

The smaller the glass, the less you pour. Therefore, having smaller glasses can help curb your alcohol consumption. Try to drink in moderation. For women, that means one drink a day. For men, that means two drinks a day until age 65, then you should switch to a single drink a day. Some people use alcohol to slow down after a day's work. Instead, try finding other ways to wash away the day. For instance, consider doing some exercise, like taking a walk around the park. Another alternative is meditation or deep breathing techniques. Yet another option is spending time with your family and friends or going and doing something you enjoy. Give yourself at least one alcohol-free day a week. Even skipping one day can help you lower your overall intake. Once you skip a single day a week, try moving towards two days a week. This also gives your body the time it needs to repair any damage caused by the alcohol. For instance, if you only have one bottle of your favorite alcohol on hand, when it's finished, it takes much more of an effort to go to the store and buy another bottle than if you were to just grab your back-up bottle from the pantry. This can help limit how much you consume. Similarly, try buying other non-alcoholic drinks that you like and have them on hand instead.


Заведите будильник. Будильник на мобильном телефоне. Используйте планшет или компьютер. Не используйте такие функции, как несколько будильников или повторение сигнала. Пейте много воды перед сном. Сообщите о своем намерении проснуться ночью всем, кто живет с вами (если вы не планируете удивить их). Попросите друга позвонить и разбудить вас.

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

Whether you already have one or need to buy a new one, an alarm clock is usually a necessity. If it is a digital alarm clock, go to the settings menu for personal preferences on volume, alarm type, and length. With their size and convenience, mobile/cell phones are a great option to use as all come with an alarm function. Set the alarm close to you to ensure adequate volume. Test the alarm several times until you’re satisfied it’s loud enough to wake you and will work at the correct time. Make sure not to make it too loud if you don’t want to wake up others within earshot, but don't make it too quiet so as to render it useless. If you don't have an alarm clock and the default alarm on your mobile phone doesn’t meet your needs, there are a number of apps to help you wake up. Read user feedback and customer reviews to get a sense of how each app has served other people and install into your phone, tablet, or desktop.  Make sure to check whether the app is free or if it requires a payment. Know what operating system you are using. Some apps may only be compatible with certain versions of an operating system. Make sure to read the entire product description to ensure it works with your computer or tablet. Be cautious of these functions because they can usually be activated when you are half-conscious and instinctively reaching to shut off your alarm. Activating the snooze button too many times can result in either you becoming late or you becoming even more tired. When you hear the first alarm, adrenaline and cortisol trigger a stress response to wake you up immediately so pressing the snooze button suppresses your body’s natural functions, leaving you feeling disoriented and groggy. Another important bodily function is urination. Water can wake you up in the middle of the night; however, the amount of water needed for you to do so can only be known through trial and error based on a number of factors including weight and age.  Err on the side of caution and either drink enough water that you feel full or test...


Заведите веб-сайт. Сделайте пресс-релиз. Не пренебрегайте социальными сетями. Используйте интернет-рекламу. Будьте мудрее во время рекламы по электронной почте. Используйте цифровые купоны. Не забывайте о флаерах, брошюрах и визитках. Используйте рекламу в печатной продукции. Подумайте о телевизионной рекламе.

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

The most important thing these days, when it comes to marketing a product, is having a website. This will give you a wider audience than any other type of marketing, is relatively cheap, and lends legitimacy to your business. It will also be necessary for some of the more effective marketing methods. If you really want your website to help you succeed, enable the sale of your product through the site.  The simplest way to sell your product through your website will be to have an Amazon store where the product is available and use the storefront widget or link to the product on your site. A sales funnel is also an effective way of converting site visits to actual sales. It's like a step by step process to guide your customers on what products they should buy from among your collections. If you're not sure how this goes, you can hire a professional digital marketer to do the work for you. For certain types of products, a press release might be a good idea. Find a media which is related to (i.e. whose audience would be excited about) the type of product you are selling and give them a press release about your product becoming available. This is best for brand new products, especially those which are innovative in some way. Social media is a powerful marketing tool. You can use your own contacts to spread the word about your product (across Twitter, Facebook, or even sites like Pinterest) or you can use social media's internal advertising (such as Facebook ads and sponsored posts).  Most products can easily benefit from a Facebook page or Facebook ads. It is a very versatile marketing tool. Make a business page or a fanpage for your product. From there you can have promotions or place ads using Facebook's internal systems. Twitter is also a versatile advertising tool. Use it to alert your customers to sales and business developments (now you can buy Cool Product at your local Awesome Store!). Try to mix it up by also posting cool things that are only slightly related to your business, to keep your feed...


Заведите дневник благодарности. Не жалуйтесь. Вспомните о сложных моментах своей жизни. Вспомните три позитивных события. Медитируйте

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

A gratitude journal is useful for cultivating gratitude on a daily basis. Write in your journal each day, either morning or night (or both!).  Start with 5 things that you are grateful for each day. The activity of using a journal makes the practice of gratitude intentional and conscious each day. It's also a great way to look back on your life and see where you were at during different points in your life.  Waking up in the morning and writing in your gratitude journal can jumpstart your day and keep you in joyful anticipation, or combat feelings of dread. Journaling at the end of the day can close out your day with feelings of contentment as you go to bed. For more information, check out How to Start a Gratitude Journal. Maybe keeping a journal sounds like too much work or effort. Instead, you can find time throughout the day to acknowledge the things you are grateful for. Silently acknowledge the big and little things in your life daily.  For example, think of one thing in the morning, another at lunch, and one at bedtime. Wear a bracelet every day and remind yourself that each time you see it, you think of something you are grateful for. While this sounds counter-intuitive, think back to a difficult period in your life. Perhaps you went through a difficult breakup, a traumatic event, or the death of a loved one. Now reflect on the fact there here you are, able to look back on that as a memory. You successfully overcame that difficult period of life and you have what it takes to get through dark moments.   Write in your journal about a challenging time you went through. Recall what it felt like, and what got you through the difficult time. Note the strengths and personal attributes you utilized to get through it. Perhaps you're going through another even darker time now. By looking back on difficult situations, you can reflect that you found your way out of the dark then, and you can do it again. While depression can make you feel like everything is in a negative light, expressing gratitude can help you...


Заведите дневник головной боли. Определите факторы, вызывающие у вас мигрень. Составьте план борьбы с мигренью.

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

Although there are some common triggers for migraines, you need to figure out exactly what triggers your specific migraines. A headache diary can help you determine this. It can also help you and your doctor monitor the effectiveness of treatments. Being able to review a record of things done, eaten, experienced, and felt during the 24 hours prior to the onset of a migraine can teach you a great deal about your personal triggers.  Start the diary by asking yourself these questions: When did I start having the headache? How often would I say they are now? Any specific days? Times? How can I describe the pain of the headache? Any triggers? Do I have different types of headaches? Does anyone else in the family experience headaches? Do I notice vision changes with your headaches? Do I get them around the time I have a period? Track the date, the time from start to finish, the pain rating from 0-10, any triggers, any symptoms beforehand, medications you took for it, and the relief of the migraine. If you have a smart-phone use one of mobile application for migraine to keep track of your migraine, triggers, aura, medication etc. You can find migraine apps for android by searching for migraine or related keyword in google play store. There isn't one singular trigger for migraines. It is unclear exactly what causes migraines and it varies from person to person. Migraines seem to be triggered by a wide variety of different things. It can be something you eat, smell, hear, or see. It can often be linked to your sleeping patterns or daily activities. Make sure you document all the things you do each day so you can pick out your personal triggers after some time has passed. While it will probably not be possible to avoid all migraines, it should be possible to manage them. Go through your migraine diary and try to see what patterns have developed. Look for patterns to find your triggers. Look for particular times of the day, the week, or the season that cause more problems than others.  Map out an approach to managing...


Заведите дневник и записывайте в него все, что касается вашего сна. Посетите врача. Выберите не вызывающие привыкания снотворные средства. Воздерживайтесь от спиртного. Проверьте, не будет ли снотворное взаимодействовать с другими принимаемыми вами препаратами. Узнайте у врача насчет строго рецептурных снотворных средств, после приобретения которых рецепт остается в аптеке.

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

Before turning to a sleep aid, you should first take note of your existing sleeping patterns and habits. This can help you identify and eliminate any problems impacting your sleep patterns before seeking out a medicinal cure. Once you have chronicled your sleeping patterns, speak with your doctor. Sharing this information with a doctor could yield surprisingly simple and effective solutions to your sleep problems. A doctor should also be able to identify and treat any underlying medical issues that are causing or contributing to your sleep deficiency. After seeing a doctor and sharing your sleeping habits with him or her, you will be in a better position to determine if a sleep aid is right for you. For years, sleep aids were considered a dangerous solution to sleep pattern problems because the user would form a dependency, needing the sleep aid to sleep each night, regardless of the surrounding circumstances. However, recent advances in sleep aid medicine have yielded non-habit forming pills that can help you get to sleep faster and stay asleep for longer. Common over-the-counter sleep aids rely on the following active ingredients:  Diphenhydramine, which is found in brands such as Benadryl and Unisom SleepGels, is an antihistamine with sedative effects. The side effects of diphenhydramine are dry mouth, drowsiness, blurred vision, urinary retention and constipation. Doxylamine succinate (found in Unisom SleepTabs) also contains a sedating antihistamine. Doxylamine succinate and diphenhydramine have similar side effects. Melatonin is a hormone that helps to regulate your natural sleep-wake cycle. Melatonin supplements have been shown to be potentially helpful in treating jet lag. It also has been shown to help people fall asleep quicker. Potential side effects to look for are headaches and daytime sleepiness. Valerian supplements have been used as sleep aids in some circumstances. While some research has shown potential therapeutic benefits, other studies have suggested it is ineffective as a sleep aid....


Заведите дневник питания и записывайте в него, что вы едите. Отслеживайте, сколько калорий вы сожгли при помощи физических упражнений. Каждый день взвешивайтесь, как только проснулись.

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

Remembering how many calories you’re eating every day can be difficult. That’s why using a food journal is so helpful — you can refer to it at the end of the day and add up how many calories you ate so you know whether or not you’re on the right track. Whenever you eat something, write it down in your journal along with how many calories it is.  Your food journal doesn’t have to be a physical book. You can keep track of the foods you’re eating in a note on your phone, or by using a food journal app. Some food journal apps you can try are MyFitnessPal, Calorific, and Lose It. Just like the foods you’re eating, it’s a good idea to write down how many calories you’re burning through exercise every day. That way you’ll know whether or not you’re burning enough to lose weight. Over time, if you notice that eating less and exercising isn’t adding up to a 1,000 calorie deficit every day, you’ll know that you need to change your routine.  To figure out how many calories you're burning through exercise, enter the exercises you're doing and how long you're doing them for into an online calorie-burning calculator. You can find a calorie-burning calculator at https://www.healthstatus.com/calculate/cbc. Since you’re trying to lose weight in a short amount of time, it’s important that you keep tabs on your progress. Weighing yourself every day will give you an idea of whether or not you need to eat less and exercise more.  You won’t see a change in your weight every day, but if you see your weight going up or not changing for over a week, you’ll know that something needs to change.


Заведите дневник питания и/или физических упражнений. Занимайтесь спортом с другими людьми. Найдите товарища, с которым вы будете худеть вместе.

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

People who keep track of what they eat tend to lose more weight than those who don't. Be sure to read food labels and include toppings, dressings, and sauces when calculating your caloric intake. This will keep you both entertained and motivated during your workout.  Find a friend or family member to run, jog, or hike with you. Join an exercise class at your gym if you are a member. Get a personal trainer. You can help keep each other motivated when motivation levels are low and even compete with one another as an extra incentive.


Заведите дневник питания. Ежемесячно пересматривайте свой план. Сформируйте группу поддержки.

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

.  Keeping a journal can be a great component of your weight loss program.  It can provide you with the ability to track a variety of factors that may be able to keep you on track long-term.  Studies show that people who track their food are more likely to stick to their diets and maintain their weight loss long-term.  So no matter what diet you end up following, track your food for the best chance of success. You can track your progress as well.  Keep a weekly log of your weight and total weight loss. Also consider making notes about what's working and what's not working about your diet.  When the time comes to reevaluate your diet plan, review your notes and make any necessary changes. Whether you follow a commercial diet or your own plan, it's important to reevaluate your progress regularly.  This will help you determine if your plan is appropriately working for you.  Consider your weight loss.  Weigh yourself weekly and then tally up how much you've lost over the entire month.  If you're doing well, you may choose to continue with your current plan.  If you haven't lost much weight, you might need to take a look at your food diary or calorie levels and adjust as needed. Also consider how easy your plan has been to follow.  Have you been physically satisfied with your meals?  Are you feeling hungry throughout the day?  Are you having a lot of cravings? Make changes to your dietary intake as needed. Find a support group while you're trying to lose weight and when you're trying to maintain your weight loss and healthy lifestyle.  Having a support group may help you keep your weight off long-term.  Many studies show that those people who relied on a support group of either friends, family members or other dieters, were more successful and were able to keep their weight off long-term.  Talk to your friends, family members or coworkers about your new diet.  Ask if they'd be willing to join you. You can also find support groups online or find ones that meet in person.


Заведите дневник питания. Ешьте больше. Ешьте каждые несколько часов. Употребляйте много протеина. Выбирайте правильные перекусы. Употребляйте жидкие калории. Измените свое питание, если достигли плато.

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

Get a small journal, or maintain a log on your computer, in which you list everything that you drink and eat throughout the day. Try to write down both the portions and a description of the item itself. Then, on a daily basis, go through and track how many calories that you are consuming.  If you are unsure about the nutritional profile of a particular food, you can go online and look for a free calorie or nutrition calculator. There are a number of food diary apps available for download as well, such as Rise Up and Calorific.  Keeping a log can encourage you to eat healthy foods as well. It can also help you to identify if you have a tendency to eat poorly at certain periods of the day. Gaining weight requires that you consume additional calories. To gain steadily over a month, you should aim for a 5 to 10% increase from a standard calorie intake, determined by your age and weight. To stay healthy, you’ll want to eat additional portions of good foods, instead of going for high-fat junk foods. A few examples of healthy, filling foods are: bananas, almond butter, sweet potatoes, and lean meats. If, for example, you are trying to bulk up and normally eat one banana a day, you may want to boost it up to three per day. A good rule to follow is to make sure that you eat a full meal or snack at least every four hours. This will keep your energy level balanced and will allow you to consume more calories over the day. If you skip meals, you are forcing your body to break down tissues in order to continue functioning, which does not promote healthy weight gain. If you are trying to gain weight, it may be a good idea to eat a filling meal right before bed. This will give your body the nutrients that it needs to repair itself overnight. A whole-grain pasta dish is always a good option. To gain weight in a healthy way, you’ll need enough protein to fuel your muscles, along with some excess. A good rule of thumb is to consume 0.8 grams of protein per pound (1.6 grams per kg) of body weight each day. However, be aware that...


Заведите дневник питания. Изучите свой дневник питания, обратив внимание на определенные закономерности. Узнайте больше об эмоциональном переедании. Понимайте разницу между физиологическим и психологическим голодом. Выявите признаки психогенного переедания.

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

Ignorance is not always bliss. Writing down everything you eat can be an eye-opening experience, as most people tend to underestimate how much they consume. In addition, recording when you eat could help you identify trouble spots, certain times of the day when you are most likely to over consume. Or, a food diary could quickly highlight which foods you binge on most often.  When making an entry in your food diary, you should include the time you ate, what you ate, and how much. In addition, you should record what you were doing at the time, your mood, and your environment.  Carry a pen and paper or use your phone to record your food intake. Don't rely on your memory — remember, most people underestimate how much they eat, and you will be more likely to do so when you are relying on your memory. You might also forget little snacks (the handful of candy from the bowl on someone's desk) or the bite of cake from your friend's plate (these all count). Make sure you accurately record your portion sizes and things like salad dressings. You can see a sample of a food diary here. By recording additional details in your food diary, such as your mood or environment, you can begin to uncover patterns and triggers for overeating. For instance, you may notice that you overeat when you feel stressed or sad, or when you are at your parents' house, or after you talk to your older sibling. This is considered stress eating or emotional eating.  Other things to look out for include waiting too long between meals (which may cause you to overeat when you finally do eat), and eating while on-the-go (like in the car or while standing and trying to do other things) or in front of the TV or computer (people tend to eat more when they are distracted and not focused on their meal).  Notice the effects of smelling or seeing food. Maybe your diary will reveal that you can't help but stop for a treat when you walk past that amazing-smelling bakery on your way home. Even if you weren't even hungry before, the smell of fresh-baked bread got...


Заведите дневник своей самооценки. Окружайте себя людьми, которые вас “окрыляют”. Не доверяйте средствам массовой информации. Подружитесь со своим телом. Не допускайте, чтобы падала ваша сексуальная уверенность в себе.

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

Consider this the collection of personal attributes that give you a warm and fuzzy feeling. Actively fight your insecurities by writing down and reflecting on all the wonderful things you and others have said about you.  These traits can be about your appearance - "You have gorgeous eyes" or "Your clothing choices are always well thought out" - or about other personal characteristics like being a good listener or always anticipating when others need a helping hand. Supplement your own ideas with the suggestions of a few friends. What are some positive traits they admire in you? Read your self-esteem file regularly to fend off insecurities. Go out of your way to invest time and energy into the relationships that have a positive influence on you. Whether it's one or two close friends or a large group of supporters, be sure to regularly meet up with or talk on the phone to these individuals who make you feel good about yourself. Society's perceptions for what body shapes and sizes that are supposedly most attractive vary by generation. Several decades ago, TV and film worshiped curvy, medium-build women like Marilyn Monroe. Today, many actresses and models are incredibly tall and slender. You can't change your body type, but you can choose to not let the media dictate what you think is beautiful. Avoid comparing yourself to actresses or models in magazines or on TV. Stop thinking that you have to live up to these unrealistic, often Photo-shopped images. Instead, look for individuals around you in your life who are confident in their own skin, no matter what their shape or size. Use them as your role models. Your body is not your enemy. It carries you to school or work. It allows you to hug your mom or run and play with your dog. Make a commitment to treating it better. Treating your body better can start by eliminating the negative things you say about it. Other ways to become your body's friend include eating well-balanced meals, staying active, and participating in activities that allow you to pamper your...


Заведите дневник сна. Избавьтесь от лишнего веса Ежедневно занимайтесь физическими упражнениями. Бросьте курить Пейте только безалкогольные напитки. Спите на боку. Избегайте приема определенных лекарств. Придерживайтесь регулярного режима сна и бодрствования Прекращайте принимать пищу за два часа перед сном.

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

Keeping a sleep diary can help you to determine if your sleep apnea is getting better or worse. To start a sleep diary, record as many details as possible about the quantity and quality of your sleep to help you monitor your condition. Some things to record in a sleep diary include:  How long you sleep each night How many times you wake up during the night and at what time How you feel in the morning Anything your partner noticed during the night — this is vital, as many people don't wake up enough to realize they have had an apneic (a temporary suspension of breathing) episode, but your partner may notice . Being overweight is one of the main risk factors for sleep apnea. If you are overweight, then do what you can to get to a healthy weight (defined as a BMI between 18.5 – 25). Losing weight involves reducing the number of calories you take in while increasing the number of calories you burn. To achieve this ratio, you will need to eat less and move more. Some other things that may help you to lose weight include:  Drinking more water Keeping a food diary  Developing an exercise routine Exercise will help you to lose weight and it can also improve your lung function and strengthen your breathing muscles. It has also been shown to improve concentration, critical thinking, mood, and a number of other positive benefits. Try to incorporate moderate-intensity exercise five times a week for 30 minutes.  Start with some light cardiovascular exercise such as walking, biking, or swimming. Even if you can only do 10 minutes at first, keep at it and increase the length and intensity of your workouts over time. Include some yoga in your daily routine to tone muscles and improve your breath control as well. . Smoking is bad for your lungs and it can contribute to all kinds of health problems such as cancer, emphysema, and high blood pressure. Smoking also triples your risk of developing sleep apnea, but you can eliminate this risk factor by not smoking. There are medications and smoking cessation programs that can help...


Заведите дневник стресса. Начните делиться мыслями. Поддерживайте здоровое питание. Выделяйте достаточно времени в сутках, чтобы поспать. Поощряйте себя, но не слишком полагайтесь на стимулы. Попросите помощи. Обратитесь к профессионалу, если эти советы вам не помогают.

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

It may sound a little counterproductive to dwell on your stress in a journal, but it's actually healthy if you learn to deal with stress. Keep a journal with you at all times and write in it whenever you feel stressed. In your journal, jot down:  What caused the stress (if you're unsure, take an educated guess). How you felt/feel, either physically or emotionally. How you responded to the stress immediately. What you did in order to make the stress go away. Being in a stressful situation can make you feel like you're alone on an island. Luckily, you're not. Sharing your thoughts and feelings with other people, whether they are friends, family, co-workers, or acquaintances, can make you feel like a burden has been lifted from your shoulders. Sharing your thoughts may make you feel vulnerable, but vulnerability can be a good thing. It helps you open up, which can make you feel more honest and less closed up. When your body is running low on fuel, or is only running on the wrong kind of fuel, it's hard to muster up energy to fight stress. During this time, stress can seem particularly frightening and be particularly exhausting. Therefore, it's important to get a healthy diet of fruits and vegetables, whole grains, lean protein, fiber, and healthy fats. Here are the foods you should generally try to avoid in order to reduce the effects of stress:  High-fat foods. Foods high in trans and saturated fats, like butter, certain cheeses, and fast foods, can sap our energy while increasing our risk of heart attack. Not a good way to fight stress. Simple carbohydrates. Carbs like white bread, white rice, and baked goods (cakes, muffins, etc.) are processed quickly by the body and stored as fat. Better to stick with complex carbohydrates instead — foods like whole wheat bread and pasta, as well as brown rice. Sugar. Sugars are simple carbs which enter and leave the body quickly, meaning they give us a quick jolt and then cause us to crash. This crashing can contribute to a sense of anxiety or stress. Caffeine. We...


Заведите дневник. Займитесь рукоделием. Потанцуйте. Расскажите историю.

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

Very little can help you escape to your mind than picking up a pen and notebook to write out your deepest thoughts. Journaling can help you find patterns in your thoughts, uncover and understand hidden desires, and cope with life's stressors.  Start setting aside 20 to 30 minutes each day to write. You can simply talk about what happened that day or write on a theme such as personal growth. It's up to you. Go on an adventure inside your head by making something with your hands. Paint. Draw. Sculpt. Build. Cook. Art has the power to lower your rates of stress and anxiety, enhance well-being, and boost immunity. Whether you have something you want to express, or merely want to pass the time, do it with art. Research shows that art therapy is beneficial in increasing quality of life, better health, and generating healthy coping. Another way to escape to your mind is by expressing yourself through dance. Dancing has both physical and mental health benefits, ranging from a better mood to a stronger heart. You can turn on music or let your surroundings provide the beat. Don't worry about following specific choreography – just move your body according to your thoughts and feelings. An expressive and potentially cathartic way to escape into your mind is through storytelling. And, no, this isn't just for kids. Gather a small audience of friends and share a cultural tale passed along through generations, make up your own fictional account, or give testimony of a personal experience. Not interested in public storytelling? Write down your story - or type it up and publish it!


Заведите дневник. Фиксируйте все, что вы съедаете и выпиваете. Отмечайте в дневнике точные количества. Записывайте дату, время и место, где вы едите. Записывайте, как вы себя чувствовали, после того как съели то или иное блюдо.

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

The simplest way to track what you eat and drink is by setting up your diary in a notebook or downloading a food journal app on your phone. You'll need to be able to keep track of the date, time, place, item eaten, quantity consumed, and extra notes.   If you like to write things down by hand, use a blank notebook or purchase a daily diary with enough space on each page to record your intake for the day.  You can even search online for sample food diary pages that you can print and use or copy into your notebook. You can use an app or an online tracking device if you prefer. Since food journaling has become so popular, there are a variety of good apps to choose from. The most accurate food journal will most likely be the most helpful as well.  Try to jot down or take note of everything that goes into your mouth.  Include all meals, drinks, snacks and even nibbles of food you eat while you cook.  Be very specific and break complicated foods down by ingredient. For example, instead of writing down the "turkey sandwich," write out the quantity of bread, turkey, and condiments as separate entries. Handle other mixed foods, like casseroles and smoothies, in a similar way.  This will help you remember what is in foods or the total amount of calories. Don't forget to record snacks or random odds and ends you eat, like a cookie offered at work.  Record all beverages. Don't forget to track your total water intake as well.  Tracking how much water you drink will give you insight into whether or not you need to consume more water to help you stay hydrated. If you're concerned about how many calories you consume, writing down the quantities you eat is important data to include in your diary. You might want to purchase a food scale or measuring cups to help ensure your quantities are correct.  Before making changes to how much you eat, start by measuring the food that you'd normally serve yourself at each meal.  If the portions are too big or too small, make any necessary adjustments. Keep measuring your foods or using...


Заведите друга по переписке. Ведите дневник. Маркировка.

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

Talking to a person in an English speaking country can be an incredibly fun and exciting adventure to start on. They'll be able to tell you about their culture, their customs, and give you a real path to the English speaking world. And getting mail is always a pick-me-up! Students of the World and PenPal World are both good online resources to finding a penpal. You can either use snail mail or email with your new writing friend. Though email goes much quicker, snail mail can be a lot more personal and exciting. Though you won't be able to correct your own mistakes, you will be able to keep up your vocabulary and discover the words you don't know (and then look them up!). If you don't use words, you're likely to lose them -- keeping a journal daily keeps the words and phrases fresh in your head. This journal can take on a number of forms. It can either be an English journal devoted to other's musings -- where you write down song lyrics, poems, and quotes in English that you like -- or it can be writing of your own: thoughts, venting, gratitude, or just devoted to one specific topic. This tactic is good for writing and recall. Take everything in your home and label it in its English name. The goal is to start thinking in English; at home, you'll be more likely to think, "What's on TV?" if "TV" is right in front of you. Don't stop at what's in front of you (bed, chair, TV, lamp, refrigerator) -- go inside your cupboards and fridge. If there's a place you keep the dishes, label it. If there's a place you always keep the milk, label it. It'll help keep you organized, too!


Заведите ежедневник или календарь. Купите большую папку и стикеры для бумаги. Приведите в порядок свой рюкзак Составьте расписание

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

Whether it's a day planner you carry in your backpack, a calendar on your wall at home, a to-do list you make at the end of every day, or an online calendar, it can help you keep track of when assignments are due and stay organized. At the beginning of the term, when you get your planner, note down every test, quiz, and assignment due date. Do this for each class. Every day when you get home from school, check your calendar and see what needs to be done before tomorrow, as well as what's on the horizon for the next few days. Check off what you have already done. Put your papers in the file so that you always have the correct things at the correct time. Keep the file in your bag, desk, or locker, whichever is most convenient. /backpack/desk. Organizing whatever you use every day helps your mind feel clutter-free. It may sound silly, but when your visual environment is simple and orderly, your mind can concentrate on the more important stuff. Once a week, clean out your locker or backpack and organize your desk. It only takes a couple of minutes.  You won't lose things when you automatically put them where they belong. Having a backpack, desk, or locker that's full of loose papers just gets confusing and frustrating. . You have a calendar for the week or month, but you need a weekly study schedule, too. Map out your week to see when your studying can and should get done. That way you know just how much time you can devote to each class and when it makes the most sense to study for each one. Make sure that you abide by the plans that you make.  Use your common sense when it comes to allotting time to specific classes. For example, Badminton needs a lot less time than the Principles of Celestial Mechanics. Make sure you have an agenda so that you can write down all of your tests, when you have to study, and when you have homework due.


Заведите машину. Выберите передачу. Снимите машину с ручного тормоза. Осмотритесь. Начинайте движение. Поворачивайте руль для поворота машины. Нажимайте тормоз для уменьшения скорости или полной остановки машины. Припаркуйте машину.

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

Place your right foot on the brake pedal and push it down, then insert the key and turn it clockwise to start the vehicle. Keep your foot on the brake pedal and shift the gear lever into "Drive." This gear is marked with a "D" on the display panel, and will be highlighted when you've successfully selected it.  For shift levers mounted on the steering column, pull the lever towards you before moving it up and down to select a gear. For shift levers mounted on the floor, there is usually a side button to unlock the lever. It can then be moved along its track into position. This is either a lever between the two front seats or a pedal on the far left side of the foot area. There may be a release lever above the lower parking brake or a button to push on the topside model before you can disengage it. Look all around the car, including blind spots, to see if there are any moving objects or beings in the vicinity. Make sure to keep your eyes mainly on the direction you're moving. Slowly release pressure on the brake pedal and the car will start to move slowly. Take your foot off the brake, use the same foot to press the gas pedal gently, and the car will begin to move faster. There is no need to change gears in relation to speed in regular road driving. In "drive," turn it to the left to turn the car left and turn it to the right to turn the car right. Take your right foot off the accelerator pedal and move it to the brake, applying gradual pressure so as not to jerk to a halt. When you wish to start again, switch your foot back to the accelerator. When you have reached your destination, bring the vehicle to a complete stop by applying gradual pressure to the brake pedal and slide the shift lever back into the "P" position. Turn off the engine by turning the key counter-clockwise. Don't forget to turn off the headlights and apply the parking brake before getting out of the car.


Заведите непринужденную беседу с парнем. Спросите его номер телефона. Старайтесь общаться с ним несколько раз в неделю. Пригласите его на свидание.

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

Small talk is usually rather impersonal and can consist of topics like: the homework, weather, teachers, vacation plans, or something on the news. If you don’t go to school with him, maybe ask what he likes to do other than homework, and school. If the conversation goes well, try talking to him again later in the week.  Say something like, “Hi, I think we’re in the same Physics class! What did you think of that homework last night? It took me several hours.” Don’t worry if you’re doing most of the talking for the first few conversations. It might take the guy a few conversations to start opening up to you. A direct approach is best; don’t try to play games or to get his number from somebody else. Getting his phone number is a flirty move that will let him know you’re interested in him as a potential romantic partner. It will also allow the 2 of you to have more drawn-out conversations.  Say something like, “Hey, I’ve enjoyed talking to you at school for the past couple of weeks. It’d be fun if we could keep the conversation going when we’re not together; could I get your number?” Remember, if he doesn’t text you first, don’t sweat it. If he’s shy in person with you, he’ll be shy over text at first too! By talking to him a few times a week, you will begin to establish a bond and let him know that you’re interested in being more than an occasional conversation partner. Until he opens up to you fully, try to lead the conversation by asking him questions. This will encourage him to talk more and even confide in you. Ask things like:  “My family and I usually take a trip up to Aspen every winter. Do you travel often with your family?” “I like your shirt; The Ramones are a great band. Do you have a favorite record by them?” Asking him out is a great way to move things to the next level, and it’ll also let him know unequivocally where you stand regarding the relationship. Make sure to ask him out in private so that the guy doesn’t feel nervous. Shy people can be very protective of their emotions, and he may hate...


Заведите новое хобби. Поговорите с другом или членом семьи. Меньше планируйте, больше делайте.

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

Engage in fun activities that you can focus your attention on.  Do something that inspires you such as: hiking in a beautiful place, meditation, looking at art, etc. Try exercise such as: biking, hiking, sports, dance, aerobics, and yoga. Avoid activities that may increase daydreaming such as watch television excessively. Watching too much television could possibly lead to decreased creativity and increase daydreaming behaviors. Individuals with adequate social support tend to have higher mental health overall. We need social support to deal with any issue, including excessive mind-wandering or distraction.  Pick someone that you know very well and feel very comfortable with. Then, ask them if they'd be available to answer their phone and chat with you if you've become particularly engrossed in a daydream. You can ask friends or family to alert you if they notice that you are daydreaming. This will help to keep you accountable and increase your awareness of your attention-span. Planning can be a form of daydreaming because you spend a lot of time thinking about a situation and not much time accomplishing anything. It's time stop dreaming and start doing!  Have a schedule and stick to it. If you find yourself daydreaming, get up and leave the situation or do something productive. If you drift into a daydream, gently bring yourself back to what you were doing before your mind wandered. Try to be accepting and non-judgmental of yourself.


Заведите новых друзей. Не бойтесь ходить на свидания. Заведите хобби. Сконцентрируйтесь на своем здоровье. Выберите себе новый образ.

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

Getting new friends will help you feel confident and strong, plus it will give you a chance to change and grow. In addition, it will show your ex that you can create a social life without him. If you had the same friends before you broke up, any sadness you show around them may get back to your ex, and it's harder to cut ties if you're constantly hanging out with the same people. You have the right to see whomever you want now, so feel free to go out on dates. In addition, if the information happens to get back to your ex, all the better. Your ex may find that he misses you more than he thought. Also, you might even find the beginnings of a new love and realize that you are not as desperate for your ex to miss you or want you back. You need to feel happy about your life again. You also want your ex to miss you. The more well-rounded you are, the more interesting you are as a person. If your ex sees you doing something new, she may miss you more.  This technique could cause your ex to feel jealous of how much fun you are having without him/her. This action also causes the familiar to become unfamiliar. By expressing attractive, fun-loving sides of yourself that your ex may never have seen, you might cause your ex to wish she was still around to see them. After a breakup, you might feel tempted to let yourself go and indulge in comfort foods that are bad for your body. Do not cave in. Instead, make yourself eat healthier foods, and take the time to exercise. You'll feel better, and you'll look better, whether you lose weight or not, which may cause your ex to miss you. You do not need a completely new wardrobe or a total makeover to get a new look. Just try a different haircut or pick out a jacket that's a bit different than you normally wear. Even adding a different style scarf can make you look a little bit different and feel confident. Getting a new look may make your ex jealous by itself, but it will also give you more confidence, which will certainly make your ex miss you more.  The key is to avoid going...


Заведите органайзер для домашнего задания (или дневник). Найдите партнера по учебе. Соревнуйтесь между собой. Составьте примерное расписание на неделю и на день.

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

Write all homework you are assigned in your planner, as well as when it is due. Write the other activities you have also: extracurricular activities, special events, time with friends. Write down when you need to start each long-term assignment, and how much you need to get done each day.  Having a planner will make it less tempting to procrastinate, as long as you have broken up your studying into manageable chunks.  Your planner can be paper, or you can get one on your phone. Just make sure it has space for task lists as well as events. Once you have completed a task, cross it off or put a check next to it. Seeing that you're getting your work done will make you feel better, which in turn will motivate you to keep up the good work. Organize your daily tasks. Put your most important homework at the top. Homework might be considered important if it is due soon, if it is worth a lot of your grade, or if the class is hard for you. Don't put more than you can do in one day on a list! Split up your week's work so that every day has a manageable amount. Make sure you do everything on your list everyday. The more seriously you take the list, the more useful it will be to you Notice your friends who do well in school. Ask them if they'd like to form a homework group. Get together once or twice a week and work on your homework. You can work on the classes you have in common and ask each other questions, or you can work on assignments for different classes without talking.  Take turns working at one another's houses. Make it the rule that you work for a certain amount of time, or until a certain amount of work has been accomplished. Afterward, you can hang out. Stick to this schedule. Try this out and see if it works. If you're too distracted by having friends around, make a date to hang out after homework instead. Set goals for yourself and work to match them. If you always struggle with a certain kind of assignment, set a goal to learn how to do it better. Try to beat your last grade in each class. If you did...


Заведите отдельную тетрадь или папку для занятий по математике (отдельную тетрадь для алгебры, отдельную для геометрии и так далее). Отведите время на занятия по математике в своем ежедневном графике. Заранее читайте материал (главы в учебнике), который вы собираетесь проходить в классе/аудитории. Перед занятиями просмотрите свои записи в тетради, чтобы освежить в памяти предыдущий материал и быть готовым к изучению нового.

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

Designate a separate binder or notebook specifically for math class (one binder or notebook per class if you’re taking multiple math classes). Set up a section for in-class notes, a section for reading notes, and a section for homework. Set aside time in your schedule for math homework and study. Otherwise you may be tempted to procrastinate, find yourself getting behind, or end up studying at inopportune times (like when you’re tired or rushed).  Make time each day to work on math. Even if you don’t have a homework assignment every day, set aside at least 15 minutes to spend working on sample problems and reviewing your notes. Studying every day will help cement your math knowledge in place and make it easier to access when you need it. At the university level, you can plan to need approximately 2-4 hours of studying per week for each hour of class instruction. Remember that studying math, unlike some other subjects, is about doing math, so your study/practice time is the most important to your success. Read ahead in the book to the chapter that will be covered in the next class. Knowing the main idea and general precepts of the chapter before going to class will help you better understand and keep up with the material in class. Read back through the notes from the previous class before your next class so you’ll be up to date and prepared for the new material. Reading your previous notes will help you make necessary connections between the old and new material and give you a more solid foundation on which to build new skills.


Заведите пару уток. Обеспечьте взрослым уткам достаточное количество воды. Кормите взрослых уток сбалансированно. Поддерживайте утиное жилье в хорошем состоянии. Держите уток за забором. Следите за здоровьем уток.

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

If you are buying ducks as adults instead of raising them from eggs or ducklings, you should buy two to four ducks to start with, especially if you only want to raise the ducks as pets. If you have more than four ducks, you cannot keep them in a small area, since that area can quickly become messy. As with ducklings, adult ducks need access to water during feedings so that they can swallow their food and clean their beak vents.  You do not need to provide your ducks with a pond. In fact, if your pond is hard to clean, it could even be a health threat to the ducks. Keep a dish of water near the ducks' food source. Ducks need to drink as they eat to avoid choking. Plastic wading pools are a great way to provide your ducks with a swimming hole. They are inexpensive, easy to clean, and easy to move. Spread pea gravel, sand, and sawdust around and beneath the pool to limit the amount of mud that develops. Change this out once or twice a year. To keep ducks out of your own swimming pool, check out the wikiHow: How to Keep Ducks Out of a Pool. Even though adult ducks will forage for slugs, grasses, and other foods on their own, you need to supplement this food supply with balanced, nutritious food.  Commercial waterfowl feed is recommended, but if you cannot find this, you can go with a commercial gamebird feed or non-medicated chicken feed. You may also need to add supplements of grit or calcium to help with digestion and the strengthening of bones, respectively. As an adult duck ages, its nutritional needs will vary. Mainly, young ducks should not receive high levels of calcium unless you are planning on raising them for meat. Adult ducks can fall victim to wild predators and bad weather, and the primary purpose of a shelter is to protect them from either threat.  Shelter also provides ducks with a quiet place to rest. Make sure that the shelter is ventilated and large enough for the ducks to groom themselves in. An insulated house, coop, or enclosed pen will work best, but it does not need to be perfectly snug....


Заведите питомца. Развивайте интерес к музыке. Начинайте день с улыбки. Сделайте перерыв. Проводите время с интересными людьми.

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

Owning a pet provides love, companionship, and hours of entertainment. Pet ownership has health benefits, too, such as reducing your blood pressure and the risk of heart disease, increasing your feelings of well-being and connectedness, and teaching you lessons in empathy and nurturing.  For extra warm and fuzzy feelings, consider rescuing a pet from your local shelter. However, only get a pet if you know you can take care of it knowledgeably. Don't just keep an animal for your own benefit. Listening to music taps into your brain’s imagination and sense of self-identity, boosts your self-esteem, and lessens feelings of isolation. Listening to music feels empowering. Put on your favorite album – or that one you keep meaning to dive into, turn up the volume, and cut out all other distractions so that you can really experience the wonders of the music. In some cases, music has been shown to help people coping with dementia, giving them a greater sense of empowerment. Music therapy is also useful in people suffering from anxiety and depression. Your facial expression is traditionally thought of as a window into how you feel, but it's also thought that your facial expression can influence your mood. Therefore, be sure to smile freely, to ensure that your mood is upbeat. You might even want to greet yourself in the mirror with a smile first thing in the morning––that happy face may be just enough to keep that mood flowing all day long. A decent break doesn’t mean zoning out to the TV or going down the internet rabbit hole. It means setting some time aside and making it special. As a thank-you to yourself, give yourself a vacation or “staycation”, a change of scenery – even if it just means having a picnic in your backyard or building a fort with your kids in the living room. Taking a break that is different from the ordinary and lets you "hang loose" can do wonders for your sense of fun, escape, and fulfillment. It is well known that people with a wide circle of friends tend to live longer.Of course, birds of a...


Заведите разговор о достижении. Произносите "поздравляю" с улыбкой. Упомяните, какие чувства у вас вызывает эта новость. Постарайтесь звучать искренне.

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

Don't skirt around the issue when there's something to celebrate! Mention the reason that congratulations are in order right off the bat. If you want, you can tell the person how you heard the news. This will set the right tone and make it easier to say the right words and share in the person's excitement. Here are a few ways to bring it up:  Craig, I heard the big news that you're engaged! How wonderful! Celine, your father told me that you scored more points than anyone else on the team this season. Lola, I just saw your Facebook post. I am so excited to hear that you're having a baby! Marcus, we just heard the great news that you were promoted to senior manager. After stating the achievement, express your congratulations with a winning smile. The expression on your face is pretty important, because if you say congratulations with a serious look on your face, the person will probably think you aren't actually all that happy for him or her.  If you're congratulating a close friend or relative, you can give the person a hug, too. If you're worried your facial expression won't come off the way you want it to, you might try practicing in the mirror at home before you see the person.  Your tone of voice matters, too. When you say "congratulations," sound excited - not flat. If it's appropriate, you can follow up the word "congratulations" with an expression of how you feel. For example, you could say that you've enjoyed watching the person work toward his or her goal, or simply say "I'm really happy for you." Be as expressive as you want, keeping in mind that your tone of voice will really make a difference.  Another way you could follow your initial expression of congratulations is by asking some questions about the accomplishment. If your friend is having a baby, for instance, you could ask about the due date, or ask if there's any way you can help out in the coming months. If you're expressing congratulations in a professional setting, especially to your boss or manager, it's fine to be a bit more private...


Заведите разговор с тем, кто рядом. Часто улыбайтесь. Слушайте больше, чем говорите. Пригласите собеседника на мероприятие, связанное с вашими общими интересами.

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

Wherever you are—a game, practice, club meeting, local coffee shop, class—chances are there is a person near you who you have yet to meet.  Open up a conversation about what is going on around you.   After class, ask the person next to you, “What did you think of that lesson/test/discussion?” In Spanish club, ask another person for a recommendation on the best tapas restaurant in your area.  Or ask if they know a place you can go together to practice speaking Spanish with native speakers. At a concert, ask your neighbor, “Have you seen this band before?” or ask for recommendations of similar groups they listen to that you might also like. During practice for team sports or activities, ask a new acquaintance for tips on performing better. People like to be around others that look content, and smiling shows that you are interested in the conversation and in knowing that person better.  Smile with your whole face, not just your lips.  Practice in a mirror if you aren’t a naturally smiley person to make sure you can tell you are smiling just by looking at your eyes. Be genuine when you smile, not fake.  It helps to be comfortable in your surroundings, which is why it is important to only seek out activities and groups you have a genuine interest in. Ask the person you want to befriend questions about themselves, instead of dominating the conversation.  Show you are really interested in getting to know them better and they will most likely want to keep talking to you.  Aim to listen to them at least three times as much as you speak.  But don’t neglect to answer questions they ask you, too! When it’s your turn to speak, offer insight into your personality or interests to give them a glimpse of who you are as a person. If you are on a sports team, maybe they would like to go to a professional game with you.  After a concert, ask your friend-to-be to attend the next one you plan to go to.  Invite your fellow Spanish speaking friend to that tapas restaurant they recommended.  If they say no, don’t give up, but also...


Заведите разговор. Флиртуйте! Пригласите его на свидание. Дайте ему свой номер телефона. Напишите ему сообщение.

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

Introduce yourself and chat him up with some small talk. If he responds well, think about building on this and becoming friends first. Talk about anything from the weather to something you’ve noticed about him like the band on his t-shirt. Try something along the lines of, "I love that band too! Have you seen them in concert before?" Show him that you are interested by flirting. Act coy, bat your eyes, touch your hair and poke fun. Be sure not to hurt his feelings of course, just a little playful banter will do the trick. Let him see your true personality and witty humor.  Gaze into his eyes for several seconds and then look away. It works every time. Sometimes you just have to bite the bullet. Take matters into your own hands by inviting him out for a movie or any other activity you feel he may be interested in. Be polite, warm and personable. There’s no way he could turn you down. Walk over to him with confidence, a big smile and direct eye contact. He will not only be flattered but taken by your straightforward approach. Write your telephone number on a piece of paper along with your name. Walk over to him in class, at the mall or wherever you tend to run into him and hand it to him. You could say, "Hey, I think you should give me a shout sometime." He’ll be left stunned about who this mystery girl is and might start dialing/texting immediately. If he doesn’t call, he was clearly not the person you hoped he would be and now you can finally move on. If this is an online crush, send him a private message on Facebook. Tell him that you’ve noticed him around and wanted to get to know him better. End the message by asking an open-ended question like, “Would you be interested in meeting up?” or “Can I get your phone number so we can talk sometime?” By doing this, you will encourage a response. This option is an excellent choice if you are a little on the shy side.


Заведите свободные отношения, чтобы лучше узнать человека. Скажите своим парням, что вы не настроены на серьезные отношения (по крайней мере, не сейчас! Не торопитесь.

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

Dating two or more people can reap a variety of benefits for both you and your potential romantic partners.  Interacting with more people at the same time may speed up the process of finding the right person. Dating two people allows you to compare and contrast individuals and personalities. You may learn important lessons about your own personality and preferences. You will hone your first-date skills and may boost your self-confidence. The more you experiment with dating, the more you may find you can move past your own nerves and take an analytical approach about whether your date is a good fit for you. (At least, not yet!) Honesty allows you both to thoughtfully evaluate your suitability for each other. You may find, too, that this has the attractive side benefit of arousing your dates' competitive instincts. Don't rush into a relationship you'll later regret. If you've taken the opportunity non-exclusive dating provides to learn more about your self, your preferences, and your priorities, you'll make better decisions when you do decide it's time for a more serious relationship.


Заведите себе блокнот, особенно если вы передаете записки определенному человеку. Используйте блокнот на пружинках для одного предмета, если вы пишете записки.

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

Instead of using individual pages, just pass the notebook.  A spiral notebook can look like you are sharing notes about the class. It doesn't tempt others to read or intercept it. It's bigger so passing it long distances isn't wise. It's easy to pass to someone sitting close. It doesn't scream "note".


Заведите себе новую привычку, которой вы могли бы заменить привычку грызть ногти. Отвлекайте руки новым увлечением. Занимайте чем-нибудь рот. Красьте ногти.

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

Whenever you have the urge to bite, do that instead. Some people like to drum their fingers, twiddle their thumbs, clasp their hands, put their hands in their pockets, or just stare at their hands. Just make sure it's not a bad habit; choose a helpful one or one that doesn't really matter either way. Not only will the new hobby keep you from biting your nails, but you could also discover a new passion at the same time. Though you should avoid developing a serious new oral fixation, a few small tricks can keep your mouth busy and will cut down on the amount of time you spent biting your nails. Putting nail polish on your nails may help to discourage you from nibbling on them since a vibrant color can catch your attention and snap you out of your nail-biting habit. You'll also have more motivation to avoid biting your nails since you won't want to ruin the nice appearance.  Chose a color you like so that you don't peel it off. Get a design. This will make you not want to peel off the polish if you like the design. Make polishing your nails a hobby. If you keep nail polish on long enough, your nails will have a chance to grow back!


Заведите себе столько разных имен, сколько вы в состоянии запомнить. Используйте разные имена пользователя для разных категорий аккаунтов Если вы хотите использовать меньше имен пользователя, как минимум используйте разные имена для разных категорий сайтов или приложений. Используйте свое полное имя только в профессиональных целях. Не используйте сочетания цифр из своего адреса, номера телефона или документов. Не используйте свой адрес электронной почты в качестве имени пользователя.

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

For the greatest level of security, you should choose a different username for every single website, app, and platform you use. This prevents hackers from using a “cascade effect” attack once they gain access to one of your accounts.  For ultimate security, utilize a password manager service that produces completely randomized usernames and passwords for you, then stores them in a secure vault. LastPass is one well-known option. In a “cascade effect” attack, a hacker uses info gained from one account to guess their way into other accounts. At the very least, use a different username for each category of accounts you have. For instance, use one username for social media, one for gaming, one for banking, and so on.  Never use the same username and password combination, however. Having a single username per category makes it easier to remember them, and it also limits the potential damage of a “cascade effect” hack. You might think that using “JohnDWood” as a username isn’t very revealing, but a dedicated hacker may be able to track down more detailed info about you just by knowing your name. That said, using your name is preferable in professional contexts, so limit your use of it to just that category.  Combining the name you go by professionally with your profession is a good username combination. For instance, you might be “ReneeBlockAttorney,” “ChefRodneyPeele,” or “EdwardDSharpPlumber.”  In non-professional categories, don’t use your full name or the name you go by. Adding numbers is an easy way to make a username unique, but don’t give hackers any type of head start by giving away even a small amount of personal information. With just a few digits from a phone number or Social Security number (or similar government identification number), a skilled hacker may be able to figure out key info about you.  Ideally, you shouldn’t use the day or year you were born, either. And definitely don’t use your entire birthdate—for example, “JohnSmith112483.” Instead, use a number that’s less revealing but still...


Заведите себе такой адрес электронной почты, который будет смотреться по-деловому профессионально. Изучите деятельность и структуру компании. Найдите общие контакты. Определитесь, кто будет получателем вашего письма. Укажите точную тему письма.

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

When sending business correspondence, use a professional, clear email address. Avoid nicknames or unnecessary symbols and numbers. A variation of your name can work well. For example: Smit.smith@company.com would be fine. If your current email address is connected with a social media profile that contains any unprofessional content, create and use a different address. Also, adjust your privacy settings on social media. Before you ask for an internship, research the company at which you would like to work. Visit their website. Read any news articles about them. If the company has an accessible product, like social media, use the product for a week to test it. Use your insights to craft your letter. Prospective employers appreciate candidates who know something about the company and can demonstrate this knowledge coherently. It is beneficial to have a connection at a company. Use social networks like LinkedIn and Facebook to conduct keyword searches for the company. If contacts come up, check their positions. Politely request a phone or in-person interview. Ask for tips regarding your internship application.  With LinkedIn you can see which of your contacts’ contacts work at a firm. Do not hesitate to ask your contact to connect you with one of their contacts. Do be tactful, though, and do not ask the same person for assistance repeatedly. Many universities provide online alumni databases. You can search for people with certain jobs or workplaces through these sites. Alumni who provide their contact information often are open to receiving emails or phone calls from students.  When discussing the company with your contact, mention that you are interested in an internship. Ask about the company’s organizational structure, work environment, goals, etc. Does the internship posting include the name of the contact person? If so, use that person's name and email address. If there is not a listed contact person, call the company to ask who is in charge of internship recruitment. If no one is in charge, address your...


Заведите себе что-нибудь общее. Делайте одни и те же вещи одновременно. Учитесь вместе. Дайте партнеру почувствовать себя особенным. Поддерживайте общие интересы. Устанавливайте связи.

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

Create something that you both can access and share, such as an online blog or scrapbook. This will give you a new way to communicate while also giving you the sense of creating something together. You might create a food blog with your culinary adventures, Instagram your workouts, or create a special Twitter hashtag just for you two. Share your online calendars too. If you miss each other, you'll have someplace to look to see why. You'll also have something to talk about, as in "How was the concert last night?" This will make the distance between you seem smaller and more bridgeable. You'll feel closer together and you'll be bonding at the same time. If you're unsure of things to do, try one of the following:  Plan to cook the same meal on the same day. If neither of you are into cooking, you might just plan to eat the same cuisine or snack. Read the same book or article. You can even take turns reading it aloud to each other. Watch a TV show or movie simultaneously. Keep a call open and share your reactions. Use video phones to chat while having meals or watching movies together. Sleep together. You can both get on the phone or video chat and fall asleep together. Doing this occasionally can make you feel closer. If time zones are too different, try instead to be online to say good morning or good night to your partner. Choose a project you'd both like to do, like take an online language class or learn how to knit. Do whatever you're both interested in. This will give you a wonderful sense of shared history and you'll have something that really ties you together. It's also a great way to spend time together while giving you something to talk about. Take advantage of the internet. You could play an online multiplayer game or something traditional, like chess. Either way, you can chat while playing, giving you a greater feeling of togetherness. Try to do little things that let the other person know that you care. You may write love letters and send them in the mail. Or, send small gifts, cards, or flowers for...


Заведите собаке ее собственную зубную щетку. Выберите зубную пасту для своего питомца. Начните чистить зубы собаке, когда она еще молода. Выберите для чистки зубов удачное время.

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

There are a wide variety of toothbrushes to choose from that are designed for dogs. They are available at any pet store.  Dog brushes have softer bristles and are designed to give you easier access to those hard to reach areas.  Choose a brush based on the size of your dog. You can use a bigger toothbrush for bigger dogs, but a smaller dogs will need a brush that will easily fit into its mouth. There are also finger brushes that fit onto the end of your finger and can provide better precision. But, these brushes also increase the likelihood of  your dog accidentally biting your finger. Do not use an adult human toothbrush to brush your dog's teeth. You can use a soft child’s toothbrush if necessary. Other options to try if your dog resists the brush include specially designed pads and sponges. Like brushes, there are many different toothpastes made for dogs. Do not ever use human toothpaste to brush your dog's teeth.  Human toothpaste contains fluoride and sometimes other ingredients that can be toxic. We don't swallow toothpaste when we brush, but many dogs do. Eating human toothpaste can cause vomiting and possible kidney damage.  Dog toothpaste is available in many different flavors to help make brushing easier and more pleasant for your dog. You may have to try several flavors to find the one that works best for you and your dog. The ideal time to start brushing a dog’s teeth is when it is a puppy. You can start as early as eight weeks of age.  Starting young can help a dog become accustomed to the feel of the brush and the act of brushing.  It will not, however, make much difference in the overall cleanliness of a dog's teeth. This is because it will not have all its permanent teeth until it is six to seven months old. When you brush your dog's teeth can have a big impact on how successful you are. Try to brush the dog's teeth when it is calm and relaxed. A good time to try this is after the dog has been exercising or playing. It will hopefully be tired and less likely to struggle with you.


Заведите страничку на сайте знакомств. Развивайте уверенность в себе, чтобы пригласить человека на свидание лично. Сохраняйте спокойствие и непринужденность, когда приглашаете кого-то на свидание. Начните с быстрой встречи, например, выпейте кофе или один коктейль в баре. Сходите на второе и третье свидания, которые позволят вам пообщаться. Будьте открыты и оптимистичны вместо того, чтобы иметь завышенные ожидания.

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

Try to be yourself when you fill out your profile. Talk about positive things, like your hobbies and things you like, instead listing your annoyances or boasting about being the best at something. Read everything you write out loud, and make sure it sounds conversational instead of clunky or cocky.  Try to set realistic expectations, proceed slowly, and listen to your instincts. If you hit it off with someone via email or text, move on to phone conversations and schedule a date. While you don’t want to rush things, it’s important to work on building a connection with someone instead of just texting for weeks. Try not to think that someone is “the one” or that you have an instant connection with them, especially before the first date. It’s easy to idealize someone before meeting them in person, and you should allow your relationship to develop without preconceived notions. Aside from online dating sites, you might also meet potential dates at the grocery store, a club or class, at a party, or at your gym. The idea of asking someone out might be daunting, but becoming more comfortable in basic social situations can help you overcome shyness.  Work on starting conversations when you're out and about, and try to talk to both people you're attracted to and those you're not. To break the ice, you could mention the weather, ask for advice, or pay them a compliment. Try to develop a more confident mindset with positive self-talk. Instead of thinking, "I'm a shy person and can't ask someone out," say to yourself, “I'm shy sometimes, but I can get past it.” As you become more comfortable with people in general, challenge yourself to ask someone on a date. Chat with them to break the ice. Then, if the conversation goes well, ask them if they want to meet for a coffee or drink some time.  For instance, you might see someone at a coffee shop carrying a book by your favorite author. You might say something like, “Oh, I've always loved Nabokov,” or “I didn't know people still read real books!” During your conversation, you...


Заведите утренний ритуал. Осознавайте то, как вы реагируете на различные вещи. Не выполняйте несколько задач одновременно. Регулярно занимайтесь спортом. Проявляйте воображение. Попробуйте йогу или медитацию. Не давайте организму войти в режим "дерись или беги".

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

A great way to reduce stress and turbulence is to develop reliable, repeatable systems for your everyday life that keep you centered and reduce stress. If your days get off to a frantic start, make a conscious effort to slow things down in the morning.  Get up a little earlier, make coffee, and include calming activities like yoga, meditation, or something else that you find relaxing. Make it a part of your day, every day.  Identify what you would like to accomplish each morning, then customize your ritual to give you the time to do those things without rushing or added stress. of how you react to things. If you frequently find yourself getting worked up during everyday interactions, make it a habit to analyze your own responses.  If someone cuts you off in traffic, pause a moment instead of laying on the horn and consider if your response will help the situation, or merely add to your stress. Study after study shows that multitasking is a less-efficient way of getting things done than focusing on a single activity, and constantly diverting your attention between multiple things is a surefire way to maintain anxiety rather than calm.  Simple changes like leaving your phone in another room, or turning off email notifications can remove common temptations for distraction.  Having a prioritized to-do list helps. Focus on completing your most important task before moving on to others. Keep in mind that recreation, exercise, or family time can be a “task” — this isn't only about work. Not only is it good for your health, it is also shown to reliably reduce stress levels.  If you can integrate exercise into your routine, do so. Even 20 minutes of moderate exertion can do wonders for you. You don't have find time for the gym to get the benefits of exercise. Get out of your desk chair and take a walk. Take the stairs rather than the elevator. Integrate soothing music or pleasant imagery into your post-exercise cool down. It will help maintain a sense of serenity as you get back to what you were doing. Creative...


Заведите “кошелек трезвости”. Купите недорогое ювелирное изделие, как напоминание о вашей трезвости. В первую неделю без алкоголя ежедневно принимайте витамин B. Составьте списки. Помните, каково это — напиваться. Наслаждайтесь психологическими преимуществами трезвости. Всегда помните о причинах своего решения. Не избегайте ситуаций, когда вы обычно пили. Думайте о высоком, вдохновляющем. Награждайте себя за успехи. Научитесь медитировать.

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

Whenever you think about buying a bottle or a drink, put that amount of money in your sober wallet.  It will literally shock you. Staying sober is all about seeing the tangible benefits of sobriety, which we too often don't get to see. Getting a sober wallet will help make those benefits more tangible. Use the money in your sober wallet for healthy stress relief:  get a massage, visit to a day spa, join a yoga class. If you're not into those things, buy yourself a healthy distraction like CD box set, a new set of furniture, or some gifts for your friends. Get a ring or bracelet, or henna your hand. Indulge in a special manicure to remind yourself that your hands no longer buy or touch alcohol. Be sure to start this for your first week of sobriety. Alcohol affects the ability of the body to absorb these vitamins, specifically thiamine. Deficiency can cause severe cognitive impairment, including Wernicke-Korsakoff syndrome or wet brain. Without involving alcohol, make a list of ways to "do" all the things you did when you used to get drunk.  Make a list of ways to celebrate.  A list of ways to have a romantic dinner.  A list of ways to relax and unwind.  A list of ways to be sociable. Many people live fulfilled lives without using alcohol as a crutch; convincing every fiber of your body that it's possible makes that jump so much easier. If you are tempted, try to visualize what you might look like totally out of control.  Do you really want to be that person again? Don't fall into the mindset that you're forever going to be that person. You will forever be an alcoholic, but that doesn't mean that you can't be a happy, sober, and well-adjusted alcoholic. That's your goal. Embrace how good it feels to go to sleep at night without slipping into a coma, only to awaken at 3 in the morning with a desert for a mouth and a splitting headache. Embrace how good it feels to remember the people you met the previous night, and to recall their happiness at meeting you. Embrace how good it feels love yourself for who you are,...