Не будьте к себе слишком строги. Старайтесь чаще раздеваться. Попросите друга помочь вам определить ваши лучшие качества. Уделяйте больше внимания здоровью и физической подготовке, а не внешности.

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Mentally beating yourself up for your perceived shortcomings doesn’t change anything and only makes you feel worse. Instead, identifying and focusing on your best features can help reduce stress.  To help focus on your best features, practice self-affirmation -- the process of transforming your thoughts to de-emphasize the negative and instead focus on the positive. Remind yourself at least once a day that you love yourself no matter what, that you have made the conscious decision to accept your body, and that you have made an active decision to reach your goal of becoming comfortable naked. Acknowledge the vulnerability inherent in nudity. Exposing yourself -- literally and figuratively -- inherently makes you more vulnerable. But psychologists argue that you must be willing to be vulnerable in order to open yourself up to new opportunities and experiences. Recognizing that vulnerability requires great courage can help boost your overall self-esteem and make it easier for you to allow yourself to be vulnerable in the future. If you are uncomfortable or fearful of a situation such as being naked, you will tend to avoid it. This sets up a vicious cycle in which fear leads to avoidance which leads to more fear. Psychologists use exposure therapy -- gradual and systematic exposure to the situation or object you fear -- to treat people with phobias.  Research shows that acceptance-based exposure therapy can even help treat body dysmorphic disorder, a serious mental illness that causes you to obsess about the flaws in your appearance.  Exposure therapy can involve imagining the feared situation, being exposed to the situation through virtual reality, and eventually in real life.  Exposure therapy is a psychological treatment that should be supervised by a trained therapist. However, you can apply the basic principle -- that the more often you do something you fear without negative consequences, the less fearful you will become -- on your own. You will find it easier to see the good points of someone else's body...


Не будьте навязчивой. Не будьте слишком доступной. Оставляйте его желать большего. Не спешите. Не пренебрегайте своими собственными увлечениями и интересами. Развлекайтесь с подругами. Сохраняйте ваш режим дня втайне от него. Дайте ему понять, что он вам интересен, но так, чтобы это не было для него ударом или грузом.

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It goes without saying that you should avoid being clingy at all costs if you're trying to play hard to get. Sure, your third date might have gone fantastically well, but that doesn't mean you should start calling or texting the guy every hour to find out where he is and when you can hang out again. Even if you know he's into you, keep your distance, tone down the PDA, and let him see that you're your own person with your own interests and schedule.  The second you want to be around him 24/7 is the second he'll start rethinking your initial connection. When you call him, don't just call to see how he's doing or what's up. Call to make plans or to talk over something concrete, so you don't look desperate. Make sure to give him some of what he wants. If he wants to see you 24/7, make sure to see him at least once or twice a week. Don't be so afraid of being clingy that you're never around. If you want to stay mysterious, then you can't agree to hang out whenever the guy feels like it. If he asks what you're doing that weekend on a Tuesday or Wednesday, tell him you're booked, but that you're free one night the following weekend. If he texts you one day and wants to hang out just a few hours later, tell him you have plans; he can't think that he has you at his beck and call. Make sure to find a balance. Don't pretend to be so busy that you never end up hanging out with the guy. Just don't make it look like your schedule is wide open. If you really want to play hard to get, then you can't put it all on the table. You should hang out with him, hook up or do whatever you want, and leave while you're still having a great time and enjoying each other's company. This doesn't mean you should excuse yourself in the middle of a make out session, but it does mean that you should leave him when you're both really feeling each other, instead of lingering around too long until you both get bored.  If you stay over, leave after some morning cuddling or breakfast; don't stick around looking all rumpled well into the afternoon....


Не будьте навязчивым Спрашивайте себя, не слишком ли много вы жалуетесь. Следите за соблюдением баланса «ты — мне, я — тебе» в своих отношениях. Нуждаетесь ли вы в постоянном одобрении окружающих? Решайте проблемы в отношениях.

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. Make sure you aren’t smothering people with attention. Don’t pester them to hang out with you every day or blow up their phone with texts. If you tend to be clingy, find some solo hobbies and goals to keep you busy. For example, join a new club or organization where you can meet new friends so you're not always spending time with just one person. Are you always complaining about the food, the weather, or other people? Spending time around a complainer is tiresome, and people may start avoiding you if you’re a negative Nancy. When a complaint pops into your head, see if you can turn it around and find something good to say instead.  To counteract complaints, start practicing gratitude. When you recognize what you do have, you are less likely to complain. Write down two to three things each day that you are grateful about. If you’re always looking for a favor, but you never help others out, people might not want to be around you. Make sure you aren’t asking for too much from other people, and offer to give your friends and acquaintances a hand when they need it. It can be exhausting to deal with somebody who needs constant attention and praise, or who fishes for compliments all the time. Make sure you aren’t doing this. If you have low self-esteem, look for a healthier way to feel good about yourself. For instance, you could raise your self-esteem by getting involved in a sport, joining a volunteer program, or making the time to take care of your health. Conflict is a natural part of every relationship. If you bury your head in the sand whenever you have a disagreement with someone, you’ll never learn how to stay close to people – and most of your relationships will end on bad terms. Instead of hiding from conflict, talk it through with the other person and find a solution.


Не будьте навязчивым. Будьте сами собой. Открывайтесь людям. Ведите себя дружелюбно, но не чрезмерно навязчиво. Будьте хорошим собеседником. Постарайтесь не использовать слишком много разговорных выражений. Шутите. Говорите. Сохраняйте "хладнокровие". Не привлекайте внимание с помощь плохого поведения. Не думайте о том, как вам хочется быть крутым, просто будьте.

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Remember, people who are cool are not needy or desperate. Instead, try to solve problems yourself whenever you can. If you are not needy, people will want to help you or will ask for your help. This quality attracts people. Neediness is a big turn off unless you're really in a tight spot. This doesn't mean you should act invincible; just don't beg people for help, act like you can't be alone, or expect others to fix your problems.  Friendships are great, but don't act like you'll die if you have to spend a Friday night alone. Getting some alone time is great, too. Keeping yourself secluded can also allow you to focus on you and not what others think, which is a key factor to being calm.  If someone hasn't called you back, lay off. There's no need to follow up with annoying text messages. Give people their space and they'll respect you a lot more. It will be something that other people will look up to. You are unique, and you don't need to join a clique. Make your own friendships. Being cool is being yourself in an outgoing way, even if you are quiet. Just remember not to come off as sullen and passive-aggressive. Be true to yourself! Don't always try to be like anyone else by copying someone else's actions or style. Although trying out those acts is fine, if you do that on a regular basis, it's going to come out as fake. No good comes out of being someone you are not. Live life for who you are. Don't lose sight of yourself or your morals. Being cool isn't about changing who you are, it's about being confident enough to let people see how awesome you really are. Remember, an original is always worth more than a copy. Be true to who you are and don't devalue yourself.  If you don't let people see the real you, then what's the point? Being able to be yourself and to have people appreciate you is the coolest thing of all. Own your personality. Your bad habits, your good things, your looks, your voice; anything which belongs to you. Own it and don't apologize for what you belong to you to anyone even if it is bad...


Не будьте слишком доступны. Не рассказывайте слишком много о себе. Будьте игривой. Позвольте ему желать большего.

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Even if he is your boyfriend, you don't want to seem like you have no life outside your relationship. When he asks you to hang out, don't accept his terms every time he asks. Refuse the times or days every so often, telling him you have plans with your friends or are too busy. Try to reschedule for another time, one that works for both of you. That way, he knows you have a life outside of him but lets him know that you are still interested. This can be applied to electronic means of communication as well. In the current age of social media and electronics, it is easier than ever to get in touch with each other. Don't jump to respond every time he texts, calls, or tweets you. Make him work a little for your attention, which will make you seem more alluring and interesting. When you are dating someone, you want to get to know them. However, try to avoid oversharing about your life early on in your relationship. Don't lie or evade direct questions, but be coy about your answers, leaving him guessing about what else there is to know about you. Leave a little mystery for later in your relationship. You want to keep his attention by making him chase you, not annoyed because you talk too much. If you are talking about your past, don't divulge every little detail about your life. He doesn't need to know about each embarrassing moment you had at school dances or information about each of your exes. You can also save the family history lessons for when you are farther along in your relationship. You want him to know you, not be able to write your family history. Being playful is a great way to coyly flirt with your boyfriend. Even though you are together, flirting with him keeps your relationship fresh and exciting. Try to giggle at him when he tells a joke. While you and he are talking, playfully push him if he says something outrageous. You can be playful with the way you talk to him as well. Slip subtle, sexy compliments to him while you're in public, like: "You look great tonight. I wish we were not in a room full...


Не будьте слишком напористым. Постарайтесь поначалу как можно меньше говорить о бывшем или бывшей вашей пассии. Наслаждайтесь отношениями здесь и сейчас. Не стоит зацикливаться на прошлом, или ваши отношения не продлятся очень долго.

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Though you may have waited months (or longer!) for the relationship to finally end so you can be with the person you like, this doesn't mean that you should move in all of your things, start hooking up, and introduce the person of your dreams to your parents and fifty closest friends. Instead, give it time. Even if you have decided to date right away, don't spend every moment of every day together -- just see the person a couple times a week, giving them time to heal. The best thing to do is to give the person time to heal and not to date at all until they are ready. But if feelings are serious, this is easier said than done. Though you and your new partner might have initially spent hours dissecting the previous relationship, this is not the time to rehash it. Though you shouldn't pretend the person's ex doesn't exist, you should avoid talking or asking about them, until the person has had enough space -- this could take months, or even over a year. Of course, if the person really wants to talk about the past relationship, you shouldn't change the subject. But you can say that you think, in order to focus on your new relationship, you should leave the past behind as much as you can until you have firmer footing. Don't get stuck in the past, and don't worry so much about being the perfect person for your new partner - just be yourself. If you were really meant to be together, then you'll find a routine that works for you and will find a path to true happiness. Don't compare yourself to the ex, try to be the opposite of the ex, or try to be something you're not.  Sure, you might have used some devious tactics to make your new relationship happen, but if you want it to last, you should think only about the two of you being together - and nothing else. Even if you had a deep friendship before, you should find new things for you to do together as a couple that can define you as an item, not make you think of the past. You may find yourself in a hard position. Your new love interest has broken up with an ex for...


Не будьте слишком нетерпеливым. Говорите комплименты со смыслом. Используйте язык вашего тела. Дайте собеседнику почувствовать себя комфортно. Знайте когда уходить.

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Being awkward around your peers and perfect strangers is difficult enough, but being awkward around someone you actually like can begin to feel impossible. Still, there are a few things you can do to have more social grace around your crush, and it starts with playing it cool and not acting like a puppy who is ready to hump the leg of anyone who comes by. Here are some ways to play it cool without looking too eager:  Smile and say hello, but don't go in for a hug unless you're at "hug" status with the person. If you're not sure, wait for the person to initiate the hug. If you see the person coming down the hall, approach him or her if you're nearby, but don't run to the other end of the building just to say hi or you'll look like a stalker. Don't nod too vigorously at everything the person says, thinking that it will just help you show your interest. Making meaningful replies is more effective than nodding. Avoid laughing at every little thing the person says -- especially if he or she isn't even trying to be funny. To be less socially awkward, you have to be able to recognize the difference between a "creepy comment" and a "nice comment." Don't tell a girl, "You have such soft, fluffy hair. I just want to run my hands through it," unless you want her to slowly back away. Instead, say, "I like your haircut. It makes you look kind of like [insert name of cute celebrity here.]" The compliment should let the person see that you're paying attention without feeling like you're putting too much pressure on.  "You have a great smile" or "You have a great laugh" are usually safe bets. Complimenting a girl's dress or jewelry can make her feel special. Complimenting an aspect of the person's personality can work too; telling a guy he has a great sense of humor will make him feel good. Use your compliments sparingly. If you compliment the person every two seconds, he or she may get annoyed or even overwhelmed. One socially awkward move is the "close talk," which is standing so close to a person that you're practically...


Не будьте слишком строги к себе. Держите под контролем свои эмоции. Справляйтесь.

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Understand that it is okay to make mistakes. You may feel guilty but it is important to accept yourself in spite of your weaknesses.  Forgive yourself and move on instead of dwelling on your issue. Focus on doing better now and in the future. When we make a mistake it is easy to get frustrated, overwhelmed, or give up altogether. If you are feeling overly emotional or stressed, take a break. It won't benefit you to try to fix your mistake if your emotions are heightened. Focus on ways of coping with negative emotions that may make you feel better. Think about ways you have coped with making mistakes in the past. Identify ways you have coped well and ways you coped that made you feel worse.  Some common coping strategies for dealing with mistakes include: positive self-talk (saying nice things about yourself), exercise, and relaxing activities such as reading or playing a game. Some unhelpful ways of coping with mistakes include engaging in self-destructive behaviors such as: using alcohol or other substances, harming the self physically, ruminating, and thinking negatively about the self.


Не вводите пароли или личную информацию на своем компьютере. Загрузите Windows в безопасном режиме Щелкните по «Пуск» и введите Очистка диска. Нажмите Очистка диска. Установите флажок рядом с «Временные файлы интернета» и «Временные файлы». Щелкните по Очистить системные файлы. Щелкните по Ok. Перейдите на веб-сайт, на котором можно скачать программу для поиска вредоносных программ. Скачайте программу для поиска и удаления вредоносных программ. Запустите программу для поиска вредоносных программ, когда установите ее. Обновите программу для поиска вредоносных программ. Запустите быстрое сканирование системы с помощью программы для поиска вредоносных программ. Удалите найденные вредоносные программы. Перезагрузите компьютер. Убедитесь, что антивирус включен.

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A lot of malware has the ability to detect what you type on your computer.  If you suspect your computer is infected with malware, stop using your computer for banking, shopping, and do not enter any passwords or personal information on your computer. .  Use the following steps to boot Windows 8 and 10 in Safe Mode:  Click the Windows Start icon in the lower-left corner. Click the Power icon. Hold Shift and click Restart. Click Troubleshoot. Click Advanced Options. Click Restart. Press 4 when Windows reboots. The Windows Start icon is in the lower-left corner of taskbar by default.  This displays the Start menu.  Type "Disk Cleanup" to display Disk Cleanup in the Windows Start menu. This launches the Disk Cleanup application. If you are asked to select a disk drive, select the drive that Windows is installed on.  This is usually the "C:" drive. These are in the "Files to Delete" box in the Disk Cleanup app. It's at the bottom of the disk clean up app. This will delete temporary files on your computer. Again, you may need to select a drive on your computer.  Start with the Windows install drive (C:), and then repeat for any additional drives. When your computer has finished deleting the temporary Internet files, click Ok to close Disk Cleanup. A malware scanner will scan your computer and detect existing malware, including any malware that may have slipped through undetected by your current antivirus program.  Experts in the computer security industry recommend downloading malware scanning software such as Malwarebytes, BitDefender Free Edition, SuperAntiSpyware, and Avast  You can also use Microsoft Malicious Software Removal Tool, to do this select Windows Start menu and type "Windows Security" and click it in the Start menu.  Ensure that malware scanning is enabled and click Quick Scan. Click the download button on the website for the malware scanning software to download the software.  Click the executable file in your Downloads file to install the software.  In most cases, you will be guided through a...


Не вводите партнера в заблуждение языком тела. Справьтесь с ситуацией на публике. Будьте доброй, но честной. Поймите, что ваш партнер чувствует себя несчастным и смущенным. Расскажите о своих чувствах. Подумайте, что делать дальше. Избегайте ставить условия.

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Try not to smile when proposed to, or at least not to beam and look excited. If your mate has gone as far as to pop the question, they are assuming you will say yes, and your smiling will only confirm their hopefulness, which will make the shock of your rejection greater. Look in your partner's eyes tenderly, put your hand over theirs, and give your response in a gentle voice. If you are in public when proposed to, ask your suitor to stand up (if necessary), and give them a gentle hug. This is a way to acknowledge that you're touched by your partner's gesture, without saying yes. Hopefully, it is enough to make anyone who's watching lose interest and go back to doing whatever they were doing, which will help ease any embarrassment for your mate.  If people are still watching, take your partner by the hand and quietly ask to go somewhere more private. Never say yes just to get out of the situation so you can give your real response later. This will just make the later rejection more painful. This guide assumes you like the person proposing; if your ex from three years ago leaps out of the bushes holding a ring, "say no and get out of there" is all the advice you need. But if the suitor has reason to be hopeful, it's best to break the news gently, without being misleading. Say something appreciative, but keep it short so you can get to your response:  "That's such a moving request. I need time to think about it; it's not something I'd feel right saying yes to straight away. It's a bit of a surprise for me - would you mind if I take some time to think it over?" "Thanks, that's incredibly wonderful of you but I have so many questions that I've yet to ask you that I'm not sure of our future compatibility yet. Maybe this is a good time for us to sit down and talk about what spending a life together would look like." "I love you for asking that, but I don't plan on getting married (for a while / ever). We could move in together instead?" "I'm honored that you've proposed to me. You're a kind, caring (man / woman). I...


Не ведите себя как всезнайка. Не пытайтесь взвалить на себя всю возможную работу. Воздержитесь от сплетен. Оставайтесь оптимистом во время работы в компании.

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Even if you are one of the most qualified people at the company, avoid coming off as cocky or arrogant.  You are expected to be humble and learn as much as you can. You will get a lot of time later on to show your genius. Listen carefully and talk less. Don't constantly stay late just to show that you are committed. The expectations you set at the beginning can go a long way, so make sure you are putting in quality time, instead of just a large quantity of time. You will find friends in your new workplace, but always remember to present yourself as professionally as possible.  Don't speak negatively about your coworkers or boss. If you have legitimate complaints, address them directly with those involved. Even if you don't agree with things that are happening within the company, or the direction that it's going, don’t speak negatively about what is going on in the organization. Avoid making too many comparisons with your old job, and work to create positive change where you can.


Не ведите себя по-детски, даже если очень хочется. Посмотрите родителям в глаза. Объясните родителям, как эта ситуация выглядит с вашей точки зрения. Выслушайте своих родителей. Скажите родителям, что они ранят ваши чувства, когда кричат на вас.

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Immature behavior includes mimicking your parents, talking back disrespectfully, or trying to make your parents even more angry. The urge to snap back at your parents while they are shouting can be almost unbearable, but don't do it. This will only make them angrier and make the situation worse. Keep your comments to yourself, and wait for them to stop shouting. Face-to-face communication is much more effective than looking off to the side while someone is talking to you. If you look your parents in the eye, you seem much more honest and genuine about whatever you are saying. If there is something specific you did wrong, such as fail a class or lie to your parents, now is the time to apologize and explain yourself. Be sincere and honest about what you did wrong and how you will improve in the future.  Don't make excuses for something you did. Taking responsibility for your actions is a very adult thing to do. Admitting you are wrong can sometimes get your parents to stop shouting; they will appreciate the honesty. Chances are, if your parents are shouting, they're really emotional and upset about something. Once you've explained yourself, listen to your parent's side of the story. They are most likely very concerned about something, and listening will help you understand them. When things settle down, tell your parents you feel hurt when they shout at you. They might not know this, and they might not even notice they're shouting.  Say, “I feel hurt when you shout at me.” Tell them, “When you shout at me, I feel like crying.” Request that they act differently, “Next time, can you talk to me in a normal voice?"


Не ведите себя слишком отчаянно. Не нужно без конца звонить и писать своей жене. Оставьте ее в покое.

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You don’t want to risk pushing your wife further away by being too aggressive or desperate while trying to win back her love.Similarly, you don’t want to let yourself become overly vulnerable, constantly complain, or let yourself go – none of these developments will help you win your wife back.  Remind yourself that her attitude towards you depends on your current behavior. Calmness is both more mature and more attractive than any behavior that might qualify as craziness. Remove yourself from a conversation or location when you feel yourself begin to slip emotionally. If your wife won’t answer your calls, it’s easy to become worried – even frantic – especially when your marriage is struggling.  It’s very hard to acclimate to a spouse actively keeping you at a distance, but remind yourself that you can’t control your wife’s behavior.   After you’ve called once or twice and she hasn’t returned your calls, leave her a voicemail or text saying you’re hoping to hear back from her soon. Quit calling and texting. Try not to worry about what she is doing.  Don’t allow yourself to imagine worst-case scenarios. Recognize that she may simply need some space. It may seem counterintuitive – and it may be hard to do – but giving your wife some space will give you both the time opportunity to think things over.  Verbalize your intent by saying something like, “We both need time to think, and I respect that.” Demonstrate your confidence and independence by acknowledging the current distance between the two of you, and stepping back before doing anything that might make things worse.


Не ведите семя жеманно и очень по-девичьи, если это не соответствует вашему характеру. Не просите подруг поговорить с парнями вместо вас. Не нужно смеяться над всем подряд. Не хвастайтесь. Не насмехайтесь над другими девушками.

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If you would describe yourself as a girly girl, like to wear dresses and emphasize your feminine qualities, then you should keep doing that. But if you’re more of a tomboy, then you should be proud to be who you are and not try to giggle more than usual, play with your hair more than usual, or just change who you are to be more girly because you think that’s what guys want. The most important thing is that you act like yourself, and guys will be impressed. You can also mix it up. If you’re more of a tomboy but want to put on a dress or a skirt once in a while, no one is stopping you. If you have a crush on a guy and have something to say to him about it, then make sure you do it yourself. Sure, it’s easier and less stressful to have one of your friends talk to the guy for you to tell him what you’re thinking, but if you do it yourself, you’ll start an easier flow of communication and the guy will be impressed by your confidence. The worst that can happen is that he may not return your feelings, but at least you’ll have the satisfaction of knowing that you had the courage to talk to him to begin with. If you’re really shy about telling a guy you like him in person, you can pass him a note or talk to him online. The most important thing is that it’s coming from you directly. Again, another misconception girls have about how to act around guys is that they want girls who are laughing all the time. Of course, if the guy you’re around is genuinely funny, you can laugh all you want, but you should avoid laughing if you’re doing it only because you think it’ll make people like you more. You can laugh, but you should also have jokes of your own to share, too. You don’t want people to think you’re just a laugh track. When a guy is genuinely funny, you can crack up all you want. But you should avoid doing it just because you think it makes you look cute. You may also think that guys like girls who talk about how much money their purse cost, which celebrities are following them on Twitter, or other things that may...


Не вешайте на себя ярлык. Прекратите мыслить “неизменными” понятиями. Прогоните негативные мысли.

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When you think of yourself as shy and reserved, you'll use it as a crutch. Why aren't you going to that party on Friday? ...Exactly. You've no reason. When you stop thinking of yourself as one way or the other, the world opens up to you. You are constantly morphing. If you think of yourself as a band geek, you may find yourself embracing those characteristics. But if you realize that you're always growing and changing, you may open up to opportunities that inspire that growth, opportunities you would otherwise shy away from. Along the same lines as labels, stop thinking in black and white. Boys are not scary, authority is not evil, and textbooks do have their uses. Once you realize that it's your perception of a thing that determines what it is to you, you'll see more possibilities and, therefore, more options for behavior. Some people view certain traits as "fixed," and that significantly impacts how they behave. The opposite of this would be a "growth" mindset, where the viewer thinks traits are malleable and morph constantly. These mindsets develop early in childhood and can greatly factor into personality. If you think things are "fixed," you don't believe you can change them. How do you see the world? It can determine how you see yourself in relationships, how you solve conflicts, and how and how quickly you bounce back from setbacks. Just stop. The beauty of your brain is that it is part of you, and you, therefore, control it. If you find yourself thinking, "Oh my God, I can't, I can't, I can't, I can't, I can't," you probably won't be able to. When the voice starts going, put a sock in it. It's not doing you any good.  When the voice acts up, make it sound like Donald Duck. It's a lot harder to take seriously.     Keep your head up. Literally. Changing your body language can change how you feel and therefore think.


Не взвешивайтесь, если это помогает сохранить мотивацию. Найдите способы борьбы со стрессом. Уделяйте достаточно времени сну. Будьте активны даже в малом.

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When you lose fat, you don't necessarily lose muscle — and muscle weighs more than fat. So consider that number on the scale arbitrary — it's much more about how you look and feel. That said, checking in on the scale at least once a week does seem to benefit long-term weight loss plans.  So, don't throw away your scale, but do find the frequency that works for you. People under excess stress tend to make less healthy food choices, and they may also burn fat more slowly. Excessive stress is bad for your skin, it's bad for your sleep, it's bad for relationships — it's just bad overall. So find a healthy way to get rid of it! You'll feel better no matter how much it helps you in losing subcutaneous and visceral body fat. Many people find success in reducing stress through meditation and yoga. But maybe long walks in the park or listening to relaxing music will do the trick for you. Keep trying until you find what works. While everyone's needs vary, plan to aim for around 7-9 hours a night. You may think that sleep would be counterproductive in losing fat, but properly rested bodies tend to process carbs more efficiently. Also, if you're not properly rested, you start craving sugar. Your hormone levels (cortisol, ghrelin, and insulin) go of out of whack and your body starts clinging onto fats and sugars left and right. Prevent this by getting the sleep you need. Even the slightest amount of activity is better than none at all. Studies show that fidgeters, on average, weigh less. Non-fidgeters are even more likely to store calories as fat. So in addition to cleaning the house, walking the dog, and parking on the far side of the parking lot, find time to fidget, if that's your kind of thing! Little opportunities can always be had. Take the stairs instead of the elevator. Go around the grocery store in the most inefficient way possible. Fake out your chair by not quite sitting down — that is, by doing squats. This stuff adds up without you even realizing it.


Не вините себя. Высыпайтесь. Не забывайте о еде. Пейте воду. Не злоупотребляйте алкоголем и не принимайте наркотики. Принимайте препараты только по рекомендации врача. Пересмотрите отношения, если они причиняют вам боль.

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While your impulse may be to blame yourself for what's happened, resist the urge. There are simply forces in life and nature that cannot be controlled. Beating yourself up about what you could have, would have, should have done is counterproductive to healing. For some parents, all they want to do is to sleep.  Others find themselves pacing the floors at night and staring blankly at the TV. The death of a child takes an extreme toll on the body. Science has shown that a loss of this magnitude is similar to a major physical injury, so you absolutely need rest. Give in to the urge to sleep if you have it; otherwise, try to establish a nighttime routine--warm bath, herbal tea, relaxation exercises--that can help ease you into a good night's sleep. Sometimes, in the days immediately following your child's death, relatives, and friends may bring you food so that you don't have to cook. Do your best to eat a little each day in order to keep up your strength. It's difficult to deal with negative emotions and everyday activities when you're physically weak. Eventually, you may have to return to making your own meals. Keep it simple. Bake a chicken or make a big pot of soup that can last for a few meals. Find healthy takeout options in your neighborhood and restaurants that will deliver to your home. Whether or not you're finding it difficult to eat, try to drink at least eight glasses of water a day. Sip on a cup of soothing tea or keep a refillable water bottle with you. Dehydration is physically taxing, and your body is already being taxed enough. While it's understandable that you may want to blot out the memory of your child's death, excessive use of alcohol and drugs can aggravate depression and create a whole new set of problems to deal with. Some parents find that a sleep aid is a necessity, and that anti-anxiety or anti-depression medication helps them better cope. There are many varieties of these medications, and finding the right one that works best can be a daunting task, and one best undertaken with the...


Не вините себя. Обращайтесь за поддержкой к другим людям. Обратитесь к друзьям и родственникам. Сократите количество стресса в жизни. Знайте, что у вас может развиться депрессия и тревожность.

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Do not cause undue stress on yourself as you try for your child by blaming yourself or feeling guilty. Many of the factors that cause miscarriages are unpredictable and unavoidable. Know that these circumstances are not your fault. Depending upon the criteria used, between ten and thirty percent of pregnancies are thought to end in miscarriage. Miscarrying does not automatically indicate that something is wrong biologically, or that you will never be able to carry a pregnancy to term. Recurrent miscarriages can cause stress and heartache that may bring about some stress-management techniques and lifestyle choices that are not optimal in the long run. Look for a supportive community, instead, to help you deal with the stress and pain in a more healthful way.  Ask your doctor about local support groups for mothers dealing with miscarriages or struggling to conceive. Look at online forums and message boards to get advice from and exchange stories with others going through similar hardships. If you have the means, consider finding a therapist or a counselor that deals specifically with family planning. Some may find it difficult to talk with those closest to them about their miscarriage, but seeking support from friends and family ultimately lets you feel uplifted by those closest to you, and may even provide some information to help you down the road.  Let your friends know that you are going through a difficult time, and ask them to be sensitive to this matter. Try saying, "I'm dealing the emotional aftermath of a miscarriage and I really need your friendship and support right now." Ask your friends if any of them have dealt with similar situations, and what, if anything, helped them overcome. Let your family know, and use that as an opportunity to ask about whether any of your female relatives have a history of miscarriages, as well. This may point to something hereditary rather than an individual anomaly or a lifestyle issue. There is no evidence that stress levels cause miscarriages in and of themselves, but...


Не включайте громко музыку. Вы должны знать, когда необходимо успокоить кошку. Ваша кошка должна иметь много безопасных мест в доме. Постарайтесь сохранять мирную, стабильную атмосферу в доме. Не кричите на вашего питомца.

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Cats have sensitive ears that can be hurt by loud music, loud television, or other sources of noise. Comfort a cat that's frightened by loud noises outside the house, particularly fireworks or thunderstorms. Take her into an interior room or close the curtains, put the TV or radio on low, and make sure the cat has a "bolt hole" where she can hide until the ordeal is over. Some cats who are bonded to their owner will benefit from companionship and reassurance (such as the cat who bolts under the comforter during a thunderstorm: she gets comfort from the owner's scent on the bedsheets). However, a truly terrified cat will be too traumatized to accept comfort and will consider human interference a further threat. As a rule of thumb, if the cat backs away from you, growls, hisses, or swishes her tail, leave her alone. In fact, look for a way to make her bolt hole more secure, such as putting a towel over the box she is hiding in so that the front is screened and she can't be seen. A lack of safe places can also stress a cat. If she feels exposed because there are no high perches where she can safely watch the comings and goings, or no dark cupboards to hide in, this in itself is a stress. All it takes to correct this is the simple provision of a cardboard box in a quiet corner, or a tall tower or scratching post. Cats are very sensitive to changes to their environment. While some situations are hard to avoid (like moving apartments), try to provide as calm an atmosphere as you can. Arguing and yelling not only stresses you out, but your cat as well. If you're going through transitions at home, be sure to tune in to your cat and take all the measures you can to make it as smooth as possible for her. Always provide a safe place where she can hide. Cats can't understand the connection between yelling or hitting and something the cat is doing wrong, so trying to discipline a cat this way only makes the cat anxious and afraid. Instead, use positive reinforcement to encourage good behavior in your cat. Every time she...


Не включайте освещение и бытовые приборы без необходимости. Измените свое отношение к кондиционеру и обогревателям. Не принимайте слишком долго горячую ванную или душ.

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. You've heard it a million times: turn off the lights when you leave a room, and don't leave the TV on all day! These small actions are more important than ever when it comes to reducing air pollution, since the electricity that runs your lights and appliances is generated by emissions-producing coal or natural gas plants. Here are a few more ideas for cutting back on the energy your household uses on a daily basis:  Take advantage of natural light. Set up your work or study space near a window that gets bright light all day, so you won't have to switch the lights on. Have one room in the house be the "bright room" at night, rather than lighting up the whole house all the time. Your family can gather in the brightest room to read, study, or watch a movie before bedtime, rather than spreading out. Unplug your appliances when you aren't using them. That goes for big appliances as well as small ones - TVs, computers, toasters, coffee makers, etc. Even a phone charger left plugged in can sap energy all day long. Replace outdated large appliances with models that are designed to conserve energy. Buy your electricity from low or zero pollution facilities. Look into the options available in your area. Try to allow your body to acclimate to the changing seasons instead of using your heater and air conditioner to keep the temperature steady all year long. Blasting the heat and air is a major drain on energy, so break out your hand fans and warm sweaters to help you adjust to weather changes rather than relying on your thermostat. When you're at work or away on a weekend trip, make sure to adjust your thermostat so that it's not pumping in cool or hot air the entire time you're away. Heating water requires a lot of energy, so being mindful of how much hot water you use is an important practice. You can start by taking shorter showers and skipping baths, since both require an abundance of hot water.  Turn your water heater to 120 °F (49 °C), so that the water never heats beyond that temperature. Use the cool setting on...


Не вмешивайтесь. Осматривайте зуб, когда он начнет болтаться. Если хотите, можно разрешить ребенку раскачивать зуб, но только языком. Если новый зуб растет неправильно, посетите зубного. Если зуб выпал сам, крови будет немного. Если зуб подвижен в течение 2-3 месяцев и больше, обратитесь к врачу. Когда зуб выпал сам, прижмите кусочек марли к десне.

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Most doctors and dentists recommend that parents not try to do anything to speed up the natural process. Teeth that are extracted too early provide less of a guide to the teeth that grow in their place, and pulling to early can also have a negative impact on the correct order of eruption, which may also influence bite and mastication (chewing). Any child will tell you that this, too, is an unnecessarily painful option. Make sure that the tooth and the surrounding gum area looks healthy and is free of decay and infection. If the tooth becomes decayed, it may need to be surgically removed in a dental office. Not all parents choose to give their child permission to wiggle the tooth, but those who do might want to instruct their child to wiggle only with the tongue. This is for two reasons:  Wiggling with the hands can introduce bacteria and dirt into the mouth, clearing the way for infection. Children aren't exactly the cleanest creatures in the world, making this a recipe for poor dental health in addition to bad hygiene. The tongue is generally gentler than the hand. Children run a higher risk of accidentally pulling a tooth out before it's ready when they use their fingers to pull out the tooth. Wiggling the tooth with their tongues lowers the risk because the tongue can't grip onto the tooth in the same way that two fingers can. This way, your child will get used to the idea of a tooth coming out, and the image of a tooth pulled out with their tongue makes them less scared of blood or pain. Permanent teeth coming in behind baby teeth, sometimes known as "sharking" because of the two sets of teeth, is a reversible and common condition. As long as the dentist removes the baby tooth and gives it enough room to move into its intended position in the mouth, it shouldn't be an issue. If the child lets the tooth come out on its own, expect to see very little blood. Children who have waited the proper amount of time for their old tooth to fall out (sometimes as much as 2 to 3 months), there should be very little...


Не водите детей в места, где много курят. Уводите детей из мест, где кто-то курит. Не разрешайте друзьям и родственникам курить в присутствии ваших детей. Не ходите в гости к людям, которые курят.

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It may not always be possible to do this, but it is important to limit their exposure as much as possible.  If you do not live in an area with laws banning smoking in restaurants, look for those that voluntarily ban smoking. Avoid theaters, entertainment venues, and anywhere that smokers are likely to feel comfortable lighting up. Be aware that even in places where smoking is banned indoors, many places still permit smoking on outdoor patios. Keep your children away from the tables of smokers or take them indoors. If you must be near the person smoking, kindly ask them if they could refrain while your children are present.  Explain to the smoker that you only wish to protect your children’s health. However, be aware that they may refuse. Be understanding of their choice, if they refuse to stop smoking. This might be hard, but do your best. Be prepared to remove your children from the smoking environment, if necessary. You may have friends and family who are not ready or are unwilling to quit. You should take the time to explain to them that you value their presence in your life and your children’s lives, but that you cannot allow them to smoke around your children, and that your children will not be allowed to be around them while they are smoking. Help them understand how they are putting everyone around them at risk when they smoke, particularly children, who are still developing. Do your best to be firm, but also respectful. If your child wants to have a sleepover at a friend’s house, but you know that the parents are smokers (especially if they smoke indoors), do not allow them to go. Suggest instead that your child’s friend comes to your home for a sleepover.


Не волнуйтесь о том, что могут подумать другие люди. Верьте в то, что говорите. Не сомневайтесь. Предположите, что другие согласятся с вами.

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Forget about trying to please. Fear of judgment shouldn’t keep you from letting the world know how you feel. Not everyone will always be interested or agree with what you’re saying. This shouldn’t discourage you from doing yourself justice. Ask yourself what’s the worst that could happen if you do speak up. Once you look closely at your reasons for keeping quiet, you’ll find that they begin to disappear. Stand by the validity of your views. In order for your words to have weight, you yourself have to acknowledge their worth. Even if you and the people around you don’t see eye-to-eye, the important thing is that you have the courage to make your position known. Anxiety about how you might be perceived shouldn’t keep you from standing behind what you think is right.  Stick to your guns. It's not always easy to muster up the courage to tell someone "you're being selfish," or "I don't think what you're doing is right." If you feel a pressing urge to speak up about a certain issue, however, that probably means it’s important. Express your opinions without shame, but don’t shove them down anyone’s throat. When an opportunity to speak comes, seize it. Be conscious to the discussions going on around you and wait for the right time to put in your two cents. Your listeners may be impressed by what you have to say, leading them to seek your input more often. Too many people hold back because they’re afraid of drawing attention or saying something stupid, but you never know when you’ll get another opening.  Making assertive statements and asking well thought out questions shows initiative. Even saying "I'm not sure I understood that last point. Could you explain it again?" shows that you're engaged and making an effort to promote equal discussion. By the time you work up the nerve to speak, someone else might have already said what you were going to say. Stop telling yourself “No one wants to know my opinion.” Your thoughts are as legitimate as anyone else’s.  In fact, they might actually be in line with a majority of...


Не воспринимайте все слишком серьезно. Не печатайте и не показывайте перед камерой ничего, по чему вас можно было бы идентифицировать. Избегайте непристойного поведения, если вы общаетесь не в режиме чата для взрослых. Будьте повежливее с новичками. Если что, не бойтесь отключаться.

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Omegle is a place for strangers from all over the world to meet each other, share their stories, and make fleeting connections. While the site can sometimes be great for this, it often doesn't live up to these lofty goals, so don't put too much stock in anything that happens on Omegle. Because Omegle users are anonymous, they often don't hold their behavior to very high standards (note that this is a well-observed trend in online communities). If you get insulted, called names, or creeped out, don't sweat it — just end the call! As with any sort of anonymous online experience, it's important to take basic precautions to protect your identity on Omegle. Never share your real name, location, or personal information with a stranger on Omegle, even if you've had a friendly conversation with this person. You have no way of knowing who's really chatting with you, so play things safe and stay anonymous yourself. Though most Omegle users are normal, well-adjusted people, rare "bad apples" can sometimes be predatory or malicious. If you're in a video chat, be sure there's nothing in view of your camera that can possibly be exploited. This includes financial information, identifying documents, visible landmarks, address information, and so on. Omegle has designated sections for adult chat, so if this is why you want to use Omegle, keep your adult content in the sections where it's permitted. Don't type sexually explicit material in the text chat window or display it on your video feed. This type of behavior isn't just contrary to the spirit of Omegle's non-adult sections, but also inconsiderate of other users, who won't want to see it (if they did, they would be in the adult sections). It's also worth noting that Omegle chats outside of the "unmoderated" sections are, as you may have guessed, moderated. Though Omegle doesn't disclose exactly what this means, it's thought that there may be human moderators and/or automated programs in place to keep pornography and other inappropriate material out of the "clean"...


Не воспринимайте его, как должное. Будьте честны, но не зацикливайтесь на деталях. Извинитесь независимо от обстоятельств. Простите себя. Будьте терпеливы и отнеситесь к этому с пониманием. Работайте над этим вместе.

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It turns out that trust is a lot like everyone’s favorite nursery rhyme egg, Humpty Dumpty:  it’s easy to break, and very hard to rebuild afterward. Once you’ve betrayed a girl’s trust, “all the king’s horses and all the king’s men” may not be enough to get it back.  Sometimes you’ll just have to accept that it is lost forever.  But that doesn’t mean you shouldn’t try your hardest to earn it back. Never assume that you deserve a second chance, especially if you have seriously betrayed her trust, such as by cheating on her.  Earning trust is hard, and re-earning it is that much more difficult.  Don’t fool yourself about the substantial effort it will take on your part, and the reality that it may not be enough not matter what you do. The first step to regaining trust is always to be completely honest (to her and to yourself) about what you did to lose it in the first place.  Think long and hard about why you did the thing that broke her trust, and be prepared to patiently answer her questions and accept her anger and sadness. Never try to downplay what you have done to break her trust.  It is serious business, and you need to always treat it as such if you want any shot at regaining her trust.  That said, once you’ve “come clean,” try not to obsess over why you did it or the “gory details.”  At some point, both of you have to be able to move forward if trust is to be rebuilt.  You can’t control her pace in moving past it, but you can control yours. Never make excuses for your indiscretions that have caused a loss of trust.  You screwed up, it was your fault and yours alone, and now it is up to you to do everything you can to rebuild what your actions have broken.  As with coming clean with all the details, a full apology is necessary to “clean the slate” before you can begin working to restore trust. Saying “Sorry I messed up.  I promise I won’t do it again” will not cut it.  Try something more like:  “I am very sorry that I lied to you about something so important.  I know how much it has hurt you, and it is...


Не воспринимайте сплетни на свой счет. Поймите, что люди могут просто завидовать вам. Низкая самооценка.

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You can deal with people talking about you behind your back by remembering that their words are a reflection of them, not you. You can’t choose what others say about you, but you can choose how you react to it. Write off gossiping as something the other person needed to do for themselves. Refuse to be a victim of someone else’s issues. For example, recognize that a person who gossips may be doing so because they feel insecure and are trying to make themselves look better by putting others down. It may not feel like it when people are talking negatively about you, but this often happens because there’s something about you that intimidates them. The person may be envious of your looks, abilities, or popularity. Their nasty words may simply be a way to hurt you. If someone is jealous of you, try to be nice to them. This will give them less gossip fuel. Another common denominator about those who gossip is low self-esteem. People who talk badly about you may do that to make themselves feel better. The person talking about you may regularly feel negatively about themselves or lack self-respect. As a result, they talk negatively about others, too. That’s why treating a gossip kindly or complimenting them may end the negative comments. These people may simply want some positive attention because they feel bad deep inside.


Не впадайте в панику. Следите, чтобы ребенок меньше пил вечером. Не давайте ребенку напитки, содержащие кофеин. Ограничьте употребление продуктов, раздражающих мочевой пузырь. Приучите ребенка регулярно посещать уборную. Перед самым сном используйте метод “двойного опорожнения”. Избавьте ребенка от запоров. Ни в коем случае не наказывайте ребенка. При необходимости используйте энурезный будильник. Посетите с ребенком педиатра. Расспросите педиатра насчет медицинских препаратов.

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Nearly 15% of children still wet the bed by the time they reach five years of age. Though this number tapers off, you generally shouldn’t worry about bedwetting up until the age of seven. Prior to that, a child’s bladder and control can still be developing. In the hours leading up to bedtime, try to reduce the amount that your child has to drink. Note that this does not need to be over the course of the entire day. On the contrary, encouraging your child to hydrate in the morning and early afternoon can actually help cut down on evening-time thirst. If your child is thirsty in the evening, especially if they are participating in sports or other physical activities, do offer them water. If your child’s school allows it, send him or her to school with a water bottle to avoid excessive fluid intake in the late afternoon and evening. Caffeine is a diuretic, which means that it can lead to a need to urinate. While you should generally avoid giving young children caffeine anyway, it’s especially true when trying to help stop bedwetting. In addition to caffeine, you should try to cut out other possible bladder irritants in the evening that can lead to bedwetting. These include citrus juices, dyes (particularly juices with red dyes), sweeteners, and artificial flavorings. In the late afternoon and into the evening, encourage your child to use the toilet roughly every two hours. This will help avoid a sense of urgency over the evening. Many children use the bathroom at the start of their bedtime routine as they get ready to change into pajamas, brush their teeth, etc. “Double-voiding” means having your child use the bathroom then and then going a second time directly before actually going to sleep. Pressure from your child’s rectum due to constipation can manifest as bedwetting. To make matters more difficult, children often feel too embarrassed to discuss constipation, but this simple issue comprises up to a third of all instances of bedwetting in children who otherwise have control. If you confirm that he or she is...


Не вправляйте рубашку в нижнее белье. Всегда надевайте ремень, если заправляете рубашку. Заправляйте рубашку до конца.

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This innocent mistake can lead to the humiliating situation of having the top of your underwear show over the waist of your pants! When your shirt's tucked into your underwear, any sort of motion that would normally pull some of the shirttail material out of your pants (like bending or twisting) can cause your underwear to ride up. If if gets too high, the results can be seriously embarrassing. Some people, however, do like tucking their undershirt into their underwear because it keeps their actual dress shirt from becoming un-tucked as easily. Opinions are split on this — to others, this is seen as the epitome of dorky fashion. Always wear a belt when you wear a tucked-in shirt, even if you don't need it to keep your pants up. Dress shirts are generally meant to be worn with belts and look most professional when paired with them. Leaving a belt off can make the waistline look somewhat naked and exposed, especially when you're wearing a shirt that contrasts greatly with the color of your pants. If you really hate wearing a belt, there are alternatives. For instance, suspenders and side-tabs accomplish the same purpose of keeping your pants up.. If you're going to tuck in your shirt, tuck it all the way in. Don't stop halfway through! Tucking your shirt in completely in the back but leaving one of the front shirttails deliberately un-tucked won't usually make you look "delightfully disheveled" or "convention-defying". Instead, it will usually make you look like you've forgotten to tuck it in properly or you're trying to get attention. Unless you're a teen on their way to the skate park or you truly want to stand out at the cost of looking less put-together, stay away from the half-tuck. Don't take this article's word for it — most adult fashion resources will give you similar advice. Some, however, will give this fashion choice a pass in casual situations.


Не вредите другим для собственной выгоды. Цените свое время не больше, чем время других. Выберите вариант, который поможет большинству. Простите и забудьте.

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Whether it's something as seemingly insignificant as taking the biggest helping of cake and leaving none left for your sister, or a more impactful decision like devising a way to get the attention of your best friend's boyfriend, never hurt someone else to get ahead. Doing this often enough will backfire on you. Seek out the selfless choice, even when it's also the hardest. Resist the temptation to cheat, steal, or pull the wool over someone's eyes, even when you're sure you won't get caught. Are you the type who gets impatient when you have to wait in line at the post office or grocery store? When you start feeling your blood pressure rise, remember that every other person in the room has a life just as valuable as yours. Their time is as precious to them as yours is to you. Keeping this in mind will help you act selflessly when impatience threatens to get the better of you.  Don't take out your problems on other people. Having a lousy day doesn't give you the right to make someone else suffer for it. Constantly putting your own friends or family's desires above the needs of the greater community isn't truly selfless. How can you best meet the needs of as many people as possible, rather than just helping out those closest to you? Be a good example to those around you and go for the option that's best for everyone. If someone crossed you and seeks forgiveness, do your best not to hold a grudge. The selfless approach is to try to see the situation from the other person's point of view, and realize that it's almost always better to foster peace, love and forgiveness than spitefulness and hate. Forgiving someone who has wronged you can be incredibly difficult, but it's also exquisitely selfless.


Не всегда руководствуйтесь книгой. Мыслите нестандартно. Рассмотрите самое худшее, что может случиться. Установите параметры.

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It's good to know how to do things in the typical ways, especially so then you can subvert that thinking. By doing things in a way other people don't expect you'll demonstrate that you can think on your feet. That is one way people seem to judge cleverness.  For example: if your professor gives you an essay assignment, ask them if you could do a creative option. Demonstrate how your option fulfills the requirements while going above and beyond. (If you're taking a class on short stories, ask if you could try your hand at writing a short story of your own using what you've learned in class, and write a follow-up piece examining your own work.) This is also about doing the unexpected. If you always go by the rules or do things exactly as you learned them it doesn't mean you're not smart, it simply means that people aren't going to see you as clever. So, don't rely on your particular intelligence and typical ways of doing things. This step ties into not always going by the book, because a lot times you'll need to think outside the box to do that. To be clever you will need to come up with creative solutions to problems.  Re-conceptualize the problem. One thing that people who use creative solutions do effectively, is to re-imagine a problem. To practice this skill, take an obvious choice (like writing a plain old essay) and re-imagine how else you might approach the essay so that you still get the same information across, but in a different, more engaging way (telling a story orally, creating a collage or painting).  Daydream. It turns out that daydreaming is actually incredibly beneficial to boosting creative problem-solving. The process of daydreaming helps you to form connections and recall information. This is why a lot of your best ideas may come out during the shower or right before you go to bed. If you're having difficulty with something, take a little time out to daydream. Chances are, by relaxing and letting your brain roam free, you'll come up with something creative that works.  Brainstorming is...


Не всегда самообучение – лучший выход. Поищите в Интернете – к примеру, запрос в Google «Учебные группы CPA» выдаст много результатов.

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Sometimes, studying on your own can be difficult—there are distractions, questions that seem to have no answer, and times when you just need the support of your peers. A Google search for "CPA study groups" is a good place to look.  Check out accounting forums to find people in your area who are looking to form study groups for the exam. Social media sites such as LinkedIn and Facebook offer connections to study groups. Log in, and in the search field, enter "CPA" and you'll see a list of all CPA-related groups. Most CPA exam prep providers also host online study groups, and links to other candidates in your area.


Не вскрывайте волдырь. Если вы все же собираетесь вскрыть волдырь, то сначала продезинфицируйте его. Дренируйте волдырь. Очистите волдырь и наложите на него повязку. Меняйте лейкопластырь каждый день. Если волдырь заполнен кровью, приложите холод. Обратитесь к врачу, если предполагаете, что волдырь является следствием чего-то более серьезного.

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Popping the blister makes a hole in your skin. This makes it more vulnerable to infections because it is easier for bacteria and dirt to get inside. It also exposes the more tender, underlying skin to use before it is ready, which can be very painful. Instead, you can:  Wash the area gently with soap and warm water. It is important to clean the blister in case it breaks open. This will reduce the amount of dirt and bacteria on your skin nearby which could infect it. Cover the blister with a BandAid. This will reduce the pain by protecting it from contact as you use your hand. It is important that the skin around the blister be clean and disinfected before you puncture the blister. This will reduce the likelihood of it getting infected. You can:  Wash the blister with warm water and soap. Don’t scrub because you don’t want to irritate it. But run it under water and wash it gently to make sure that any dirt, bacteria, or sweat is removed. Dab iodine, hydrogen peroxide, or rubbing alcohol on the area to kill any remaining bacteria. Use a clean cotton ball and gently wipe the blister and a small area around the blister itself. The goal of draining the blister is to get the fluid out without introducing bacteria or leaving an open wound. You can do this with a sterilized sewing needle.  Wash a needle with soap and water. Then wipe the needle with rubbing alcohol to kill any bacteria that may be on it. You can do this by putting alcohol on a cotton swab and rubbing it on the needle. The alcohol will quickly evaporate in the air. Slowly and carefully use the needle to make a tiny hole in the edge of the blister. Make the hole in the layer of skin that is on top of the fluid. The fluid will flow out of the hole. Do not remove the layer of skin that was on top of the bubble. Leave it so that it covers and protects the irritated skin beneath it. After it has been drained the blister is an open wound through which bacteria and dirt can get into your body. You can minimize the chances of this happening by:  Washing the...


Не вступайте в драку без крайней необходимости. Позаботьтесь о защите. Старайтесь не блокировать удары, а уклоняться от них. Не вступайте в контактную борьбу с противником. Будьте готовы к ударам.

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When faced with a bigger opponent, you're going to be at a disadvantage from the start. Unless there's truly no other option, try to defuse or avoid physical violence at all costs. Do your best to make peace or simply walk away, if you can. There is no shame in running from a fight, especially if you don't know how it will turn out. Your opponent may be carrying a concealed weapon, or have friends lying in wait to gang up on you. Your primary goal should be getting yourself out of harm's way.  Getting away from a violent situation before it erupts should be considered a victory. If a fight becomes unavoidable, stay relaxed. When you panic, your ability to gauge your surroundings and employ effective strategies shuts down. Keep your hands up to defend your head at all times. Your forearms should be held vertical and parallel, with palms turned inward toward your cheeks. Squeeze your fists together lightly until you’re ready to throw a counterpunch. Hunch slightly to bring your elbows down closer to your midsection to protect your ribs and abdomen from body blows.  Don’t allow your guard to fall or get lax, even when you’re tired. Dropping your guard leaves you wide open for that one good shot which could mean the end of the fight. Make sure you assume a guard from which you can quickly and comfortably deliver punches or elbow strikes. An aggressor who is bigger than you is also likely to be stronger, so it’s not recommended that you try to stop his attacks directly. Instead, stay mobile to swiftly escape from his punching range. Making him chase you will exhaust him, and with every missed attack he’ll lose a little more steam. If there’s no chance of getting a safe distance away, slide your head to the outside of the punch so that it passes by harmlessly, then immediately rush in and hit back.  Evading is always preferable to blocking because it doesn’t require you to absorb force with any part of the body. Dodging a punch using only head movement is known in boxing as a “slip.” Slipping punches is an...


Не вступайте в драку, если только в этом действительно не возникнет необходимости для самообороны. Держитесь подальше от опасных районов, где высока вероятность возникновения драки. В случае необходимости обратитесь в полицию. Запишитесь на курсы по самообороне.

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You should never seek out someone to fight, or attack someone who is picking on you as a form of intimidation. Fighting is dangerous. Seeking out a fight is always a bad idea.  An aggressor could have a weapon. You never know if someone is carrying a knife or another sharp object, so it's best not to risk it by picking a fight. If you push someone into fighting, they could come back later with friends to target you. You do not want to start a cycle of violence. If you need to fight to defend yourself, do so, but remember this is the only time you should fight. Fighting is only justified when it's the only way for you to escape injury. If you're worried about fighting because someone is targeting you, be proactive. Stay away from areas where you feel fighting may occur. Stay in well lit, open areas where there is a lot of supervision.  It's a good idea to travel in groups, especially if someone is threatening you with aggression. If you're at school, avoid areas where bullies congregate. You may be more likely to get jumped in these areas. If someone is threatening you with physical violence, contact the police. Fighting can have legal consequences for you if you hurt someone, and you can also suffer serious injury. If you are being threatened with violence, report it to the police. The police can help diffuse the situation before violence becomes necessary.  Never be afraid to call the police. They are there to help you. Sometimes, just the act of calling them may be enough to diffuse the situation. Even if the assailant calms down, it might still be a good idea to have an officer near by in case it was just an act and he tries to attack you again. If you've been the target of bullies before, self defense can help. See if you can find a local community center that offers self defense training. You could also try something like karate. A self defense course can teach you safe ways to defend yourself in a fight, and how to avoid injury.  Not every form of self defense will be right for you. Some forms are more...


Не выбрасывайте аккумулятор в мусор. Отнесите батарею в местный центр по утилизации электронных отходов. Обратитесь в магазин электроники или ремонта электронного оборудования.

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A lithium battery is considered hazardous waste. It should not be discarded in a dumpster or in a garbage bin in your home. A swollen battery is an environmental hazard and dangerous to sanitation workers. Search online for electronic waste centers in your area. These are centers that can safely dispose of hazardous electronic wastes, including swollen batteries. If you're struggling to find an e-waste center online, contact your city's hazardous materials disposal center for guidance. If you can't find an e-waste center, check with a computer repair or supply store. Apple stores and outlets like Best Buy often encounter faulty materials at work. They may have safe means for disposing swollen batteries at their facilities.


Не выбрасывайте дорогие предметы. Выбросьте дешевые предметы, которые много весят. Храните ценные предметы в отдельном месте.

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When you open the inventory, you'll see a Gold column. This is the value of the item, though you won't get this value from vendors unless your Mercantile skill has been raised. Try to sell or use these items instead of dropping them. The Feather column indicates the item's weight. Dropping a single heavy object can keep you from having to drop a lot of lighter valuable objects. If you don't want to sell something but can't keep lugging it around, you'll want to find a safe location to drop your item so that it doesn't disappear.   You can usually drop items onto the ground without having to worry about them disappearing. This only works on the main map (not in dungeons), and enemies may pick p dropped weapons. You can safely store items in Clams, Torn Sacks of Grain, and Sacks. Any containers in the houses you buy are safe as well.


Не выбрасывайте остатки еды, скошенную траву и прочие компостирующиеся материалы. Смешайте 3 части углеродных источников и 1 часть азотных источников. Поместите компостирующиеся материалы в контейнер для компостирования. Просейте компост через решето.

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Plant-based materials, including grass, straw, leaves, kitchen scraps, coffee grounds and weeds are great materials for a compost heap. Compost will ensure your homemade potting mix will have rich nutrients and beneficial microbes. ” “Browns” are materials that produce carbon, such as leaves, straw, and cornstalks. “Greens,” which produce nitrogen, include kitchen scraps, coffee grounds, weeds, grass trimmings and the like. Never put animal meats, dairy products, feces from dogs, cats or pigs, or biosolids (human waste) in your compost. This can make your compost a health hazard. This container can be purchased at a home supply store or made yourself. It should have a lid and be at least 3 feet cubed. This minimum size will ensure that the contents will be able to heat to 160 °F (71 °C) for at least 2 weeks. This will result in fully composted material.  Be sure to turn over the composting material at least 5 times during these 2 weeks in order to ensure that the material is composting throughout. You can also add worms to your compost, which helps the composting process. Once the material is fully composted, which usually takes about three months, push it through a screen in order to get particles of compost that are a consistent size. The particles should be relatively small so that you can mix it well into your potting mix. Return the larger particles to your compost bin.


Не выбрасывайте отходы в слив раковины. Используйте меньше мыла и других средств личной гигиены. Не используйте магазинные средства для удаления засора.

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Perhaps the most important part of keeping your drain clean is being mindful of what you put in it.  This is especially true for bathroom sink drains, which will inevitably accumulate natural detritus, such as hair.  As a rule of thumb, if you’re unsure whether it’s okay to go down the drain, throw it away instead.  Avoid washing dishes or disposing of any food products in the bathroom sink. Don’t dispose of personal care products, such as cotton balls, dental floss, or bits of toilet paper in the sink drain. Take care not to let the small round liner underneath the lid of personal care products go down the drain. Even soap and other things that you regularly dispose of in your bathroom sink, such as toothpaste and shaving cream, can contribute to build up in your drain.  As such, get in the habit of using smaller amounts of these products.  A small dollop of toothpaste is plenty, and a single pump of hand soap is sufficient to wash your hands. Let the water run down the drain for a few seconds after using soap or toothpaste so it gets flushed away. There are a lot of reasons not to use commercial drain cleaners that rely on chemicals.  They can corrode your pipes and damage other components of your fixtures and plumbing system. They are also toxic, and can work their way into the ground water in your area.


Не выбрасывайте яичную скорлупу. Оставьте яичную скорлупу в пустом контейнере на 2–3 дня, чтобы она высохла. Измельчить скорлупу в порошок, используя кухонный комбайн или блендер. Смешайте порошок с почвой. Если у вас нет почвофрезы, смешайте порошок из яичной скорлупы с водой. При необходимости добавьте больше порошка из яичной скорлупы.

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If you’re trying to add some calcium to a smaller area of soil, eggshells can be an effective and thrifty solution. To start using eggshells in your garden, simply save the empty shells you accrue from cooking and baking. Eggshells need to be as dry as possible before you can use them in soil. This will help their calcium be absorbed into the soil fully. Set your eggshells aside in an empty coffee can or other dry container. Dry eggshells should grind up easily. The powder should have the consistency of ground coffee or flour. The finer you grind the shells, the more effectively the soil will absorb their calcium. Mix the powder into the soil after spreading it by using a tilling machine or your hands, if the area is small. Adding the powder a few weeks before you plant your seeds will help ensure that the soil is in good condition for growing. If there are already plants growing in the soil, though, spread the powder around the plants. Add about 2 tablespoons (30 ml) (28.3 g) of eggshell powder into 1 gallon (3.8 L) and stir. Once it's combined, pour the mixture over plants and soil alike. Monitor the growth of your plants. If you think they are having difficulty growing, add more eggshell powder to improve the soil. If your plants seem to be flourishing, you probably won’t need to add any more.


Не выдавливайте высыпания на коже. Выпивайте как минимум восемь стаканов воды каждый день. Не спите с макияжем на лице. Умывайтесь до и после занятий спортом. Избегайте продуктов с высоким содержанием вредных жиров. Очищайте кисти для макияжа. Не курите

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Popping blackheads and pimples can damage your pores, making them look larger. Once they are damaged, you can’t get them to shrink back up without professional treatments, which still might not work. While water doesn’t directly shrink your pores, it does keep your skin hydrated and plumped, making pores less noticeable. It may also help you avoid breakouts, which also prevents your pores from enlarging. If you leave your makeup on overnight, it will clog your pores, making them look larger and darker. Over time, your pores will also stretch because of the clogging makeup, making them more noticeable.  Cleanse away your makeup before bed every day. If you have trouble remembering to clean off your makeup, keep makeup removing cloths by your bed for easy cleansing. While your workout keeps you healthy, it can negatively affect your pores if you don’t wash your face. Wearing makeup or lotion during a workout can cause your pores to clog, and not washing after your workout can allow sweat and bacteria to seep into your pores. Avoid clogged pores with a quick wash. Facial cleansing cloths are a great option to quickly clean skin. Fats and unhealthy oils can inflame your skin, enlarging your pores. Minimize these fats and oils to keep your skin looking good. Healthy oils include monounsaturated fats, polyunsaturated fats, and omega-3s, while unhealthy oils include saturated fats and trans fats. Makeup brushes can harbor oils and bacteria. If you don’t keep them clean, these oils can clog your pores, cause breakouts, and make your pores look larger. Use a brush cleaner to remove the gunk and keep your skin clean. Makeup brushes should be cleaned once a month, except for eye makeup brushes, which should be cleaned twice a month. Smoking can damage your skin, including your pores. It reduces elasticity, making it harder for your pores to stay tight. Kick the habit to help your pores look smaller.


Не выдавливайте прыщи. Как можно раньше перед началом процедуры откажитесь от использования "тяжелой" косметики. Старайтесь не прикасаться к лицу. Не пользуйтесь солярием. Не используйте зубную пасту. Период сна должен составлять 8 часов.

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While you can occasionally reduce a blemish in quick time, one thing you cannot do is heal a wound on your face overnight. Popping or squeezing a pimple not only spreads around the bacteria inside, but it also creates an abrasion on your face, which takes much more time to heal than simply allowing the blemish to go away on its own. If you know today that you would really like to have clearer skin tomorrow, then avoid the cosmetics. You may feel naked by avoiding the concealer you typically put on a blemish, but keeping the skin both clean and clear as far in advance as possible gives the area more chance to heal and clear.  A general guideline to follow with regard to cosmetics is that creamy foundations and blushes usually clog pores whereas light and powdery mineral-based or water based products are less likely to do so. As with cleanser, you can look for cosmetics labeled “oil free,” “nonacnegenic,” or “noncomedogenic.” However, leaving out the cosmetics altogether is still the best option when looking for immediate results. If you absolutely cannot avoid using cosmetics the day before, thoroughly clean the skin to remove every trace as early into the evening as possible. No matter how tired you are, make sure you clean your face before sleeping because wearing makeup overnight is a good way to ensure you'll wake up with more blemishes instead of fewer.  As with facial scrubbing pads, makeup applicators are usually very germy. Ditch the applicator and use cotton balls or swabs to apply makeup whenever possible. If you do need to use an applicator, keep it washed regularly and replace it often. It’s always tempting to poke at blemishes throughout the day, but oily, dirty fingers are the last thing that will clear a blemish in quick time, so do your best to keep your hands away from your face. This tip applies to your phone as well. Many people don’t consider it, but we touch our phones with dirty fingers all day and store them in dirty pockets and purses that are also breeding grounds for germs. By holding...


Не выдавливайте прыщи. Не пользуйтесь косметикой некоторое время. Кроме того, если вы выдавливаете прыщи, кожа вокруг них воспаляется. Старайтесь не касаться кожи лица. Пейте много воды. Исключите из своего рациона сладости, соки, лимонады и смузи. Пейте меньше молока. Пейте несладкий зеленый чай. Придерживайтесь сбалансированной диеты. Убедитесь, что вы ежедневно съедаете от 5 до 9 видов овощей (особенно лиственных). Употребляйте омега-3 жирные кислоты. Примите во внимание пробиотики. Употребляя витамины, не переусердствуйте. Попробуйте масло ослинника. Попробуйте цитрат цинка. Попробуйте витамин Е. Не мойте лицо чаще двух раз в день. Увлажняйте кожу каждый раз после умывания. Используйте некомедогенные увлажняющие средства. Если у вас от природы жирная кожа, используйте гелевые увлажнители, а не те, что на основе крема. Для жирной кожи используйте тоник. Старайтесь как можно меньше нервничать. Найдите способы борьбы со стрессом. Медитируйте Высыпайтесь. Детям и пожилым людям требуется большее количество сна, нежели взрослым. Занимайтесь спортом. Всегда наносите солнцезащитный крем, когда занимаетесь на улице. Каждый раз после занятий спортом принимайте душ.

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This is the number one rule! Pimples contain nasty bacteria. If you pop your pimples, that bacteria has a chance of getting inside other pores and giving them a place to stay without charging rent, so to speak. Make sure your pimples pay rent. Foundation and lipstick can be harmful to the skin. Although it may be a bit embarrassing going fresh faced if you have bad skin, going "bare" will definitely help your skin clear up. Inflammation will cause even more redness and pain. Your hands (no matter how many times you wash them) have oils and dirt on them, and are vectors for bacteria. If you're constantly wiping that dirt, oil, and bacteria back onto your face, chances are it's not going to respond too well and you will also end up spreading even more of the bacteria to other areas of your face. Many doctors recommend that you drink between 9 and 12 cups of water per day (2.2 to 3 liters), depending on whether you are a girl or guy. (Women should drink 9 cups, men should drink 12.) Your skin is an organ in your body, too, and like your kidney, it needs adequate amounts of water to function properly. Although the evidence has been disputed for decades, new reports seem to indicate that diets do have a substantial effect on acne, listing sugar as a trigger. Sugars cause a spike in insulin, which in turn stimulates certain pimple producing hormones. Milk, too, has recently been implicated as an acne-producing agent. Milk stimulates male sex hormones — testosterone and androgens — that, along with insulin, cause nasty pimples. Green tea contains tons of antioxidants that help fight free radicals; free radicals affect the cells that may be responsible for signs of aging in the skin. For a healthy alternative to water, brew some tasty and healthy green tea! Diet can help your complexion look its best if you let it. There's nothing amazing about the following sentence, and you can probably guess what it's going to be: eat more fruits and vegetables, more healthy fats, and experiment with probiotics Make sure you get 5...


Не выкладывайте в интернет ничего, что хотели бы сохранить в тайне. Воспользуйтесь настройками приватности в социальных сетях. Ограничьте количество друзей в интернете. Защищайте свой пароль. Ограничьте доступ к вашим устройствам и профилям.

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Private messages, pictures, texts, and other content aren't truly private. Once they're out there, a bully could get hold of a copy and use it to harm you. It’s best not to post anything inappropriate, embarrassing, or overly personal online. Try the “grandma test” as a rule of thumb: before sharing anything online, ask yourself if you would also show it to you grandmother. If not, it’s probably best to keep it private. Most social networking sites and similar services allow you to control who sees what you post online. For instance, you can make your profile and posts private, so that only followers you accept can see your content. Making your accounts private will limit outsiders from accessing your information, but won’t keep it totally secure. It’s easy to connect with lots of people online through social networking sites and in other ways. If you keep your online circles limited to people you know and trust, however, you are more likely to avoid being cyberbullied.  You don’t have to accept friend requests, messages, invitations, etc. from people you don’t know or trust. If any of your online friends/followers begin to show bullying behavior online, you can defriend or stop following them right away. If you make it easy for someone to hijack your information, social media accounts, or devices, this could lead to problems. If a bully is able to log in to your social media accounts, for instance, they could post mean things under your name or harass your friends. To prevent this, do things like:  Don’t write passwords down, store them in your phone, or share them with anyone else. Change your passwords regularly. Choose passwords that are difficult to guess. Be careful not to let a would-be bully get access to your files or accounts and use that information to harass you. For instance, log out completely whenever you use a public or shared computer. Likewise, don't let anyone you don’t know or trust use your personal devices.


Не выключайте свет во дворе на ночь. Не подрезайте деревья. Сделайте древесным лягушкам наземное жилище. Подвесьте к дереву укрытия для лягушек.

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Tree frogs love to eat the moths and insects that are attracted to light sources. Keep a garden light on for part or all of the night in order to create an irresistible feeding spot for them. You can provide tree frogs with natural habitat by avoiding trimming back bushes and tree branches near water or food sources. Keeping your trees and shrubs leafy and full will give frogs plenty of cover. It will also provide them with good hunting grounds. Tree frogs won't gather in normal frog abodes on the ground; give them an alternative with a bit of height. Get a piece of PVC piping that's about 5 feet long. Drive it into the ground so that roughly half of the pipe is left exposed.  Place the PVC pipe about a foot from the base of a tree that's near a water source. Water may gather in the bottom of the pipe, but it should be absorbed by the underlying ground before it reaches a dangerous depth. PVC pipe is available from most home improvement stores. Cut standard schedule-20 PVC piping into pieces that are about 2 feet in length. Cap the bottom-side of the pipe, and drill a hole about 3 or 4 inches above the capped bottom so that water can both gather and escape from the refuge.  Drill two holes on one side of the top of each pipe. String the holes with heavy fishing line, and tie the refuges around a tree. If possible, pick a tree that's near a water source since that's the place where frogs are most likely to congregate naturally. Keep the PVC refuges at a height that is easy for you to reach. Take the caps off at least once a month so that water doesn't stagnate in the bottom of them.


Не вынимайте серьгу из уха в течение 6 недель. Ежедневно мойте место прокола. Прокручивайте серьгу. Через шесть недель вы можете поменять серьгу. Проконсультируйтесь с врачом.

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Do not take your earring out for any reason other than sheer discomfort. If you take your earring out of your forward helix, it will close up and you won’t be able to put the earring back in. After 6 weeks, you can take it out, but you should replace it within a couple of minutes. Most of the time, healing will occur from 4 months to 1 year after initial piercing and largely depends on the person, blood flow to the area, and ability to keep the piercing clean and free from infection. Make a warm salt water solution in a bowl just big enough for your ear to be completely submerged in. Take 1 tsp of sea salt and dissolve in 1 cup of warm (not hot) water. Sea salt works better than normal table salt. The salt fights infection in the piercing. Do not use Epsom salt; it has a different chemical makeup and is not actually salt.  Dipping a cotton bud/Q-tip in the warm salt water solution and rubbing it around and against the piercing can also do the trick.  Buy antiseptic solutions specifically made for newly pierced ears. You can buy them at beauty stores and pharmacies. Dip a cotton ball in the solution and rub gently around the piercing. Make sure to clean both sides of the piercing as well to insure that it remains free of harmful bacteria. When you are cleaning the earring, rotate it to both clean as much of the shaft as possible and to prevent your ear from healing too tightly around the piercing. Put the new earrings in immediately after taking the original earring out and cleaning the hole. Your piercing has not yet fully healed, but has reached a point where the earring can be replaced. In the event that you think you have an infection, see a doctor promptly. It is possible that they can give you something to fight the infection and you might be able to keep the earring. If you go too long without receiving medical attention, you will probably have to remove the earring while it heals.


Не вынуждайте человека рассказывать о проблеме. Внимательно выслушайте. Уделяйте все внимание человеку. Не пытайтесь найти решение.  Предложите человеку обратиться к психотерапевту

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The person may be in shock or not want to talk. If they don’t seem willing or wanting to open up, don’t force it. They wouldn't always want to share their problems especially if you're not very close to them. If you’re stumbling to come up with something to say, don’t feel like you have to say anything profound. Just being there and saying (or implying), “I’m here to support you” is often enough.  You might comfort someone who never tells you what’s upsetting them. That’s okay. You could just say, "Talking about a problem would make you feel better. If you wanna talk, I'm here with you." Don't be or act judgmental. Turn up your listening skills and be willing to give your full attention to them. If you ask them what’s wrong and they don’t respond, don’t keep asking. Accept whatever they say and focus on supportively listening. Give them your full attention and pay attention to what they say and how they say it. Improve your listening by making eye contact and responding nonjudgmentally. You might think that saying, “I just went through something like that” will be helpful and foster a connection, but really, it puts the focus on you and not them. Even worse, it can feel like you’re dismissing their feelings. Keep the conversation about them. If they’re talking about what’s making them cry, let them talk and don’t interrupt them. You might really want to relate to them or talk about something in your life, but resist the urge to do so unless they ask. Your role is to help and comfort them. If the person is crying and upset about a situation, don’t try to immediately solve the problem for them. It’s more important for you to do less talking and more listening. The person may not even mention what’s wrong, and that’s okay. It’s not your role to solve their problems.  Their crying is not a way to solve their problem, it’s a way to express their emotions. Let them do so without interfering. This might be hard if you generally try to avoid crying yourself. Remember, crying is not a sign of weakness. . If this...


Не выполняйте несколько задач одновременно. Избегайте отвлекающих факторов. Избегайте внутренних отвлекающих факторов. Занимайтесь днем. Сделайте отметки о прочитанном на полях. Записывайте все снова и снова.

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Concentration is incredibly important for retaining your memory.You need to keep things simple. This is why you enter a room and forget why you came in. It's because you were probably planning your party at the same time, or thinking about the TV episode that you just watched and you weren't concentrating. When you're studying and trying to remember things for school, then focus on that one task.Don't think about that friend's party from the weekend. Don't try to do a bunch of different tasks at the same time, or you won't get the full benefit from any of them. Get away from your typical surroundings that make demands on your time, when you need to study. This means leaving your house, your family, your friends, your pets, your TV while you're studying.  Find a specific place to study and don't do other things while you're there (like pay your bills, do leisure activities, etc.). Make sure that you only study when you're in that place, as it will help your brain get into the studying mode. Choose an area that has good ventilation and light so that you are more likely to stay awake and not get distracted. If you do find that you can't work and that you're not retaining anything, take a short break (not too long and don't do anything that will start consuming your time like going on the internet). Go for a short walk, or get a drink. Sometimes the distractions don't come from your friends or family, but come from your own brain. Often when you're reading something for school you find that your brain hasn't been on the material, but instead has been thinking about that party you're going to or wondering whether you've paid your electricity bill.  Keep a specific notebook for these distracting thoughts. If it's a thought that requires later attention (like paying your electricity bill), jot that thought down and dismiss it from your mind so you can work. Make the distraction a reward. Tell yourself that once you have finished reading (and understanding and remembering) this next section, you'll take a break to...