Ставьте выполнимые, но амбициозные цели. Составьте план. Начинайте действовать. Учитесь принимать ошибки.

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Don't be afraid to fulfill your dreams in life. You can get there by setting a series of manageable goals that will ultimately get you to where you want to go in life. Start by determining what your ultimate goal is, and then come up with five or ten steps to get you there.  It is important to set small goals that lead up to a larger goal. This will help make the big goal easier to achieve. If you don't have a goal in mind, ask yourself, "What have I always wanted to do?" For example, if you want to write a book, set smaller goals for yourself, such as writing 500 words a day or outlining a chapter every week. Once you've set your sights on a goal, you must make a plan. Break your goal down into smaller, step-by-step goals. Give each of these small goals deadlines. Think about what obstacles might stand in your way, and think about how you can overcome them.  For example, if you want to take a trip, you first need to save money. Create a plan for how you will earn extra money, and how much you will save each month until you reach your goal. If you want to lose weight, choose an approach to diet and exercise and give yourself concrete deadlines. Boldness is the opposite of hesitation. Once you have your plan in place, you have to take the leap. Seek out a community of people who are seeking the same goal, and use them to keep you motivated and accountable.  Keep yourself motivated by celebrating small victories. Instead of putting things off for the future, force yourself to take action in the moment. Now is the best time to start. Many people hold themselves back from doing things because they are afraid to fail. The truth is: everyone makes mistakes. Fearless people just aren't afraid of that inevitable downfall. Learn to embrace and expect failure, and use it as a learning experience.  For instance, if you are a writer, you could set the goal of receiving 20 rejection letters per year. If you are an athlete, compete in a tournament you know you probably won't win. If you never fail, you are never really...


Ставьте краткосрочные рабочие цели. Высказывайте желание работать и трезво оценивайте свои возможности. Выполняйте свою, а не чужую работу. Будьте активны. Делайте немного больше необходимого.

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Being a good employee involves going above and beyond the call of duty. Try to be the best employee that you can be by setting personal goals in the short term to help yourself stand out. After a few days of work, try to identify the things you need to work on the most and make it your goal to get where you want to be.  If you're working in a kitchen, make it your goal to have all the sandwich recipes memorized by the end of the month, so you don't have to consult your cheat sheet. Or make it your goal to get your plate time down to that of the other employees. Focus more on the quality of your work and less on your efficiency in your first couple of weeks. Make every sandwich well before you worry about making it quickly. Worry about getting faster and producing more as you go on. Good employees are volunteers, willing to take on extra responsibilities and tasks when asked. If you want to cultivate a reputation as a reliable employee, then be willing to do things that need to be done.  It's also important to know your limits. If you've already got 10 things to do before you leave today, don't volunteer to do one more thing that's going to take several hours. Budget your time effectively. Be cautious when you need to be too. If a fellow employee asks you to do something you're not sure about, it may be more helpful to think up an alternative plan. Be tactful and defer to your boss for help, if necessary. A good employee is committed to doing their job well without trying to manage the way others work. When you're at work, stay focused on doing what you need to do to the best of your abilities. Don't spend time getting into other people's work unless they specifically ask for your advice or help. Stand out by getting everything done that you need to do. Try to avoid workplace gossip. It's easy to group into little work cliques that can distract you from your responsibilities. Just focus on doing your work, not how well other people do their work. If you see debris littering the floor of your workplace, don't...


Ставьте напоминания, чтобы не забывать ходить пешком. Ходите пешком после приема пищи. Гуляйте с собакой. Ходите пешком вместе с другом, чтобы связать себя обязательствами. Используйте беговую дорожку, если температура на улице не располагает к долгим прогулкам. Займитесь новым видом спорта, для которого нужно ходить пешком.

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Instead of trying to remember to walk every day, decide on a time that works consistently for you and set an alarm on your phone. Using the alarm app on your phone or the alarm on a clock at home, use this tool to keep you consistent throughout the week. If you do not have a consistent schedule, set your daily alarm every morning once you know when you'll have free time. The best time to get extra steps in during your day is after eating, as you will have just spent a good amount of time sitting. By going for a small walk after each meal you will begin to create new, healthy habits. Before you know it, walking after you eat will become second nature. Walking after you eat is also a great way to digest your food quickly, leaving you more prepared for work after the walk. Having a dog is a really good way to get in extra steps throughout your week, as they need to be walked consistently. Take your dog for walks around your neighborhood, or take them to a park where you can walk on a loop. Although you shouldn't buy or adopt a dog for this purpose alone, they do make great walking companions. If you've been wanting a dog for reasons other than just having a walking partner, consider visiting a pet shelter or rescue center to find the perfect pet for you. Recruiting friends for long walks after work or on the weekends will help you get in more steps. Instead of seeing a movie or going out to eat, ask your friends to go on walks around your neighborhood. These walking dates will make you accountable for getting in extra steps at night, and you can walk until you meet your goal. If your friends can't meet in person, try calling a friend or family member who lives out of town and speak with them on the phone while you walk. Walking outside in the heat can sometimes be too much during the summer. If it is too hot to walk outside, purchase a treadmill or use one at a gym so you can walk in a comfortable room with air conditioning. You can purchase a used treadmill for around $200 USD online, or get a membership to a...


Ставьте перед собой реалистичные измеримые цели Обзаведитесь новыми привычками, которые помогут вам прийти к целям. Уделяйте меньше времени неважным делам, чтобы у вас оставалось время для действительно важных занятий. Окружайте себя людьми, ориентированными на рост, которые будут мотивировать вас. Следите за тем, что вам удалось сделать на пути к новым целям и привычкам, каждый день.

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to help you be your best self. Review your description of your idea life and identify 1-3 goals that can help you get there. Then, revise your goals so that they are small and easy to measure. Be specific so you can track your progress. As an example, “Be more active” is not a great goal because it’s not measurable or specific. A better goal would be “Work out 30 minutes a day.” Make a list of positive habits that will help you work toward your goals. Then, decide how you can incorporate these habits into your life. Schedule your new habits into your day so you can slowly make progress on your goals. For example, let’s say your goal is to reach a healthy body weight. Your new habits might be to workout every day and eat healthy meals. To help you keep up with these habits, you might schedule your workouts and time to prepare healthy dishes. You have a limited amount of time every day, and adding your new goals to your schedule might feel overwhelming. To make time for your new goals, look for activities that aren’t helping you live your best life. Replace these low-priority activities with your new positive habits. For instance, let’s say you normally spend your lunch hour playing a game on your phone. Instead, you might use this time to exercise. The people you have in your life make a big impact on your motivation and behavior. Spend more time with people who are working toward success and doing what makes them happy. This will help motivate you to keep pursuing your big change in life. Try attending social events for people who share your goals or interests. You’ll likely make good friends there. Document how much work you’re putting toward your goal, and celebrate each minor accomplishment you make. Focus on making progress and not on your end point. This will help you stay motivated to keep going.  Every day, write down what you did that day to help you reach your goal. When you accomplish a small task, have a mini celebration and congratulate yourself for making progress.


Ставьте перед собой реалистичные цели. Найдите напарника по похудению. Начните ходить на занятия. Ведите учет своих физических нагрузок или даже заведите для этого личный блог. Найдите себе тренера. Запишитесь на участие в особом атлетическом мероприятии. Не сравнивайте себя со своими прошлыми “версиями”. Избавьтесь от одежды, которая не подходит вам по размеру. Сообщите родственникам, соседям по комнате и друзьям о своих планах. Читайте книги и блоги с историями успешного похудения. Организуйте для себя систему поощрений. Практикуйте позитивное мышление.

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Saying, "I want to lose 50 pounds in the next couple of weeks" is just plain unrealistic. The weight did not go on that quickly, so it will not come off that quickly. If you set goals that you cannot possibly obtain, of course you will be discouraged.   Consult a medical professional to determine what a sensible weekly or monthly goal should be. What is right for one person will be unhealthy for another, depending on your starting weight, age, activity level, gender, and so on. Consider getting a trainer (more on this later). When becoming more physically fit, it helps to know what you are capable of, and you simply may not know what is realistic and what is not. A good trainer can help you develop a goal and a plan to help you reach your potential. In general, the slower the weight comes off, the more likely it will stay off. A drastic weight loss will usually be interpreted by your body as a famine situation, creating a nasty cycle in which metabolism drops, you suffer physical discomfort, and generally you cannot keep it up. One pound is 3,500 calories. To lose a pound a week, you can cut 500 calories a day from your diet, burn an extra 500 calories a day through exercise, or some combination of the two. Finding a partner lets you tap into the power of teamwork. Having someone to cheer you on, be accountable to, and work out with will keep you more likely to stay on track.   Ideally, have an individual with similar health goals. If you are a 45 year old woman trying to lose 40 pounds, you may be mismatched with your 21 year old co-worker who is trying to lose 10 pounds. You can find online weight loss partners, too. There are many online weight loss sites that help you pair up with a partner. This is especially helpful if you do not have a good person to choose in your social circle, or perhaps want to keep your weight loss private. Make sure you like your partner. If you do not like your partner, or he or she turns it into an unpleasant experience, you will be less motivated to continue. Depending on your...


Ставьте цели и находите мотивацию. Разделяйте цели на краткосрочные задачи. Изучайте жизни успешных людей. Стремитесь получить отличную должность. Задействуйте свои таланты. Постоянно заводите новые знакомства. Расширяйте источники дохода. Усердно работайте.

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r motivations. Before you do anything else, realize that the road to riches is not easy. You're going to have to find motivation that will drive you through the tough times and keep you on track when everything tries to pull you off it. Part of this may be simply imagining your goals or, in other words, where you want to be in ten or twenty years or at age 40.  While it's perfectly acceptable to get rich for yourself, you may also be motivated by what you could do for others. Imagine the better life you could give your future children or spouse. Don't be afraid to dream big. If you're working towards earning $1 million in net worth for example, you may be limiting yourself. Don't be afraid to aim for $20 million, or $100 million.  Consider, too, what wealth means to you. Do you want $1 million (or more) in annual earnings, $1 million in assets, or $1 million in net worth? Each of these are different and can be reached by different means. It's important to always keep your overarching motivation, but in order to actually get things done, you'll need to organize your life around actionable, short-term goals. You'll never get to $1 million if you don't get to $100,000 first. You'll never get there if you don't start earning more money and saving the money that you do earn. Always be checking off short-term goals and considering your next move to maintain a sense of accomplishment. A good way to make short-term goals more actionable is to attach a number to them. For example, imagine you have a job in sales. "Sell more products" is not a clear short-term goal. Instead, try "sell 20% more products this month than last month." This will allow you to track your progress and be confident that you are actually achieving your goals. People who have achieved great things have done so for a reason. Studying the lives of these people, or meeting them, can provide you with the inspiration you need to pursue your own goals. You'll want to research people like Mark Zuckerberg, founder of Facebook, or Mark Cuban, a very...


Станьте другим человеком. Измените возраст. Избегайте людей. Переоденьтесь в представителя противоположного пола.

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Give your new identity a name and develop a believable story for yourself. This will help you "get into character" better, and make your performance more natural. Develop a different sense of humor than you would normally have, start listening to different music, and developing different attitudes. If you're naturally liberal, imagine that you were a conservative Republican and adopt the style, attitudes, and demeanor of that character.  You can even consider working an accent into your disguise. Practice while you're by yourself and only speak in that accent in public. Change your accents periodically with different people to keep them guessing. Looking older or considerably younger is a particularly effective way to fool people. Dying your hair gray when you're young and working a stooped, hunched walk with a cane into your routine will render you unrecognizable to people who know you.  Putting a pebble into your shoe is uncomfortable, but if you're committed to disguising yourself, it can be a good way to ensure that you'll walk differently. Brace your knee with a brace to give yourself a natural limp. The most important part of a disguise is to not to attract attention to yourself. "Hiding in plain sight" is the best way to disguise yourself. Avoid making eye contact with people you know, keeping your head low and walking calmly and slowly. Looking as if you're busy, as if you're on your way somewhere in particular with something to do will ensure that you look inconspicuous. If you want to go for broke, consider dressing either ambiguously or as a convincing member of the opposite sex. Switch back and forth to keep your disguise varied.


Станьте на расстоянии примерно два фута от стены.

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Stand facing away from the wall but within close proximity so you can see the wall in your peripheral vision. Now, this is the most showy form of twerking. Make sure you don't think this is a good idea after you've had one drink too many, or you'll be fixing for a fall. When you attempt the wall twerk, you should already be pretty confident in your twerking abilities. This move is not for amateurs. You need to have a lot of upper body strength and good coordination to pull this one off.


Станьте ответственным человеком в повседневной жизни. Разумно планируйте ночевку. Придерживайтесь открытости в общении со своими родителями. Не забывайте делать уроки и выполнять домашние обязанности.

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Responsibility means doing the things that need to be done. It also means being honest and reliable. All of this plays into what parents will say when you ask them for a sleepover. If you want to be treated maturely, be mature. Don't expect this to work overnight, though. Just because you are mature for one whole day does not mean that your parents will let you go to a sleepover. Whether you have your parents' trust or not, permission often depends on the night you're planning the sleepover for. If you want to sleepover on a school night, parents are usually unlikely to give you permission. On the other hand, a night during summer vacation will stand a better chance. If you want to increase the chances of getting permission, you should plan to spend the night when there's nothing happening the next day.  Sleepovers are generally harder to get permission for if they're co-ed. Moms and dads can be uncomfortable if boys and girls are sleeping over together, and may have firmer rules depending on their values.  The size of the sleepover also matters. Some parents will be more comfortable with smaller sleepover than bigger ones. Earning your parent's trust is not something that happens overnight. It can also be difficult and slow to rebuild if it is broken. In order to have trust between parent and child, you should be talking to them every day. Let them know about everything that's happening in your life. It's good to make this a normal thing for your relationship with them. This will help a lot more than your chances for sleepovers.  Trust goes both ways. If you want your parents to trust you, then you should give them a chance and trust them too. A good way to show your parents that you trust them is to listen to their advice. In an adult's world, play needs to be balanced out with work. In your case, keeping up with homework and household chores will prove that you deserve to go out and let loose. If there's anything that needs to be done before you ask them make a point of doing it first. Don't let an...


Станьте помощником на рабочем месте. Зарегистрируйтесь в специализированной столярной школе. Зарегистрируйтесь в столярных учебных классах, предлагаемых местными  университетами, если такие имеются.

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If you are unable to participate in an apprenticeship, look for opportunities to become an on-the-job helper. As a helper, you do not need to necessarily need to have a large amount of previous knowledge about carpentry. You can find listings for these types of positions in classifieds in your newspaper, as well as with your state’s employment service office or website. While being a helper will not necessarily guarantee a well-rounded carpentry education, it can be a great way to supplement carpentry classes. There is also the potential for the person or company you help to be fully invested in teaching you the ins and outs of carpentry. There thousands of schools that specialize in carpentry and help you attain your journeyman certificate. Look for schools in your area (or the area you would like to be in) by running an internet search with a phrase like “[Your State] carpentry schools”. There are also trade schools that offer a variety of programs, including carpentry programs and courses. While these schools are not entirely focuses on carpentry, their programs can be just as credible and effective as those at schools dedicated entirely to carpentry. These classes are usually part of an apprenticeship program that can apply toward receiving your journeyman certificate (which certifies you as a professional carpenter.) You can expect to be in the classroom part of the time learning math, communication and construction skills, as well as general carpentry knowledge. The rest of your day may either be in a shop setting or on the job putting your skills to work.


Станьте прямо, расслабив руки по бокам. Сделайте паузу на десять секунд, прежде чем начать. Управляйте свои голосом. Говорите в нормальном темпе. Смотрите на своих слушателей. Завершите речь.

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Also hold your head high with your chin up. This will give the impression that you are confident, even if you don’t feel confident. Avoid nervous body language such as crossing your arms, tapping your foot, or pacing back and forth. Show your audience that you are excited about your speech by smiling before you begin, as well as throughout the speech. Pausing before you give your speech will allow you time to collect your thoughts. It will also allow your audience members time to focus on you before you start your speech. Also remember to pause and take a breath throughout your speech, especially if you feel like you are talking to fast. Pause at the end of sentences, or pause after saying an important point. . Project your voice by breathing from your stomach. You should feel your stomach expand as you breathe in. Enunciate your words by saying each syllable clearly. And put energy into your words by emphasizing them.  For example, if you ask a rhetorical question, emphasize the last part of the question, or the word "you" to get your point across. Also emphasize main ideas, and the beginning of a new paragraph or section of your speech. Anxiety and nervousness may cause you to speak faster than usual. If you are out of breath while speaking, or if your words start running together, then you are most likely speaking too fast. To keep this from happening, take a breath and slow down to a normal pace. Start by looking at a familiar face, like a friend, in the audience. Then speak to individuals in your audience by looking at one person at a time. Hold their gaze for 5 to 7 seconds. Move on to the next person after 5 to 7 seconds.  Think of your speech as a series of conversations with different members in the audience. If you find yourself getting nervous looking at people, try looking a little above their heads, instead. This way, you're still looking out, but you can focus on what you're saying instead of on other people's expressions. A good ending should bring your presentation full circle. Finish off your...


Станьте туристом в своем собственном городе. Поиграйте в геокешинг. Узнайте, какие события будут проходить в вашем городе. Зарезервируйте комнату в гостинице. Возьмите мастер-класс по сбору полезных трав.

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Check out a visitor's guide for your city and figure out which quintessential experiences you're missing out on. Are you a Chicagoan that has never been to the top of Willis Tower or a baseball game at historic Wrigley Field? Have you lived in San Francisco your entire life but never visited Alcatraz or walked across the Golden Gate Bridge?  Do a search for all the quirky little museums in your area and visit as many as you can in one day. Go on a photo-walk and see your city in a new way. Go to a new neighborhood and document your day with your camera. Share the photos online. Find out if there are any walking tours in your city. There may be a history tour, an architecture walk, or even a ghost walk led by someone well-versed in these areas. Hop on a bus and ride it to the end of the line. See where you end up. Use your GPS to track down containers that have been hidden in your area. The "caches" contain a log book you can sign to show you were there and sometimes there are trinkets for trading.  Make sure you always put the cache back so other people can enjoy the hunt.  Make your own version of this for your friends, hiding something nearby and giving them a map or clues to help them find it. Check the local newspaper or search online for event listings. Find out if your city has a symphony, opera, ballet, and see if you can get a ticket for that night's performance. Look into jazz festivals, Shakespeare in the park, world music festivals, and public art displays.  Check the local library for readings and lectures. Check any colleges in your area for film screenings, lectures, plays, dance performances, and other events. Find out if there's an open mic night in your area and go perform that song or poem you've been working on. Take a "staycation" to the next level and spend the night in a hotel in your city. Take advantage of room service, go for a swim in the pool, and ask the concierge for his or her insider recommendations for the best restaurants and activities nearby. You'll be amazed by the edible...


Станьте участником команды Найдите хорошего тренера. Занимайтесь разносторонне. Сначала развивайте базовые навыки. Проявляйте гибкий подход. Усложняйте задачи. Доводите навыки до автоматизма.

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If you want to become a sports superstar, joining a team is a good way to start. Even if your skills are currently low, joining an amateur league will sharpen up your skills. Sports teams are everywhere, and most of them are free to join. If you go to school, you should go for team tryouts when they're happening. Recreation centres are often host to sports teams as well. If you're not in school, you can find or start a sports club online. Great coaches come in all shapes and sizes. Certain coaching personalities will suit you better than others. The best scenario is having a coach who genuinely wants to see you succeed. In the early stages, enthusiasm is often more helpful than scientific know-how.  Across the board, communication skills are the most important trait a coach can have.  There are different levels of sports coach. Most after-school coaches are volunteers with a working knowledge of the sport and enthusiasm for the game. You can hire a sports coach with full training and education, although it will set you back a lot of money. If you want to be truly great at sports, it's not enough to focus on a couple of sports alone. It is important to set your sights wide with your exercises. Don't specialize in skills unless you're already a great athlete. Find ways to train every part of your body. Whether this means playing multiple sports or doing an all-encompassing exercise routine, training your entire body will boost your sports performance. There's a lot of evidence to suggest that athletes are better if they play more than one sport. it's a common misgiving for young athletes to want to jump into the advanced stuff quickly. This isn't an effective way to spend training time. You need a solid bedrock foundation before you move on to bigger things. If you're new to a sport, take as much time as you need to get the basic movements down properly. It will make advanced skills a lot easier to grasp in the long run. Some argue that fundamental "movement skills" (such as jumping and kicking) should be...


Старайтесь все время чем-нибудь заниматься. Не читайте информацию о симптомах в интернете. Выделяйте отдельное время на переживания. Работайте с одним надежным врачом. Укрепляйте здоровье. Постепенно начните чаще заниматься тем, что вызывает у вас тревожность.

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If you're prone to hypochondria, don't give yourself time to think about whether or not you have a serious illness. Instead, keep your mind busy with tasks and goals you set for yourself. Studies have in fact shown that busy people tend to be happier than their non-busy counterparts.  If you are having trouble staying busy, you could:  Donate your time to charity. Start a new hobby such as painting or sewing. Play video games or watch an episode of your favorite TV show. Take on an extra part-time job. Checking out your symptoms on the internet will only reinforce your fears and make you more scared. Symptoms are often highly non-specific and may mean any number of things; typically, the most common causes of whatever symptoms you have will be what you have because, well, it is statistically the most likely. Yet, if you spend time scouring the internet for what every little head pain might mean you may jump to the wrong conclusion. For example, there are a number of causes of headaches, most of them are overall harmless. Yet, if you read about brain tumors and headaches you will probably just scare yourself. Again, the chances of your headache indicating a brain tumor is extremely low. Don't try not thinking about it. The more you try to not think about something, the more you think about. Instead, schedule 30 minutes each day, when you're in a good state of mind and fairly relaxed, to walk yourself through all your symptoms and analyze both rational and irrational possibilities. You may have to change around the time for awhile to find the best fit for you. For example, may it is best for you to worry in the morning so you can get on with your day. Or, maybe your worrying thoughts build up over the course of the day and you find the most relief from scheduling worry time towards the end of the day. Changing doctors frequently will only bring you many different diagnoses, too many tests, and varying feedback. Instead, find a doctor you can trust, who has a track record with friends and family or who has great...


Старайтесь выглядеть безупречно. Будьте загадочной. Узнайте больше о его интересах и позвольте ему развлекать вас. Флиртуйте Знайте, как правильно выбрать одежду. Сделайте естественный макияж. Сохраняйте спокойствие и уверенность в себе.

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Everyone deserves to show off their best features all the time. If you see your date everyday (i.e. work, school, the gym...etc) you can increase the man's interest by showing off your best features. If you look your best you will feel more comfortable and confident. Everyone should show off and flaunt their body type!  There are about five different body types: Hourglass, pear, apple, triangle and rectangle. Each body type has their own best feature and you can dress to enhance yours! Hourglass: Curves. Wear blouses and dresses that enhance your voluptuous curves. Clothing should be tight around waist and form fitting below. Pear: Shoulders and stomach. Wear tank tops and tight shirts to show off your thin stomach and awesome shoulders. Apple: Legs. Dresses and skirts. Not too short though, you don't want to be too revealing! Triangle: Legs. Rectangle: Arms. Wear t-shirts and tanks. Keep him wanting more. Don't give too much away in small conversations before the date. Instead, answer his questions with something that could lead to a deeper conversation later. For example: If he asks a question along the lines of "What do you like to do for fun?" answer with something vague, such as "Well... I love adventures." By leaving the answer open-ended he will want to continue asking these questions and get to know more about you. Dating will be a lot easier and more fun if you get to know his interests before the date. This will open up an endless amount of conversations for your date and it will also be helpful if you find interests you have in common.   People enjoy talking about themselves so you can prepare by getting some questions ready to ask during the date. For example: You could say, "I noticed you have a basketball at your desk, do you like to play?" If you find a mutual interest, don't be afraid to recommend participating in the interest together at some point. For example: If you find that you both enjoy hiking you could say, "I know this great trail not too far from here, let me know if you are...


Старайтесь есть больше здоровой пищи. Ешьте много фруктов и овощей, богатых витамином С. Употребляйте больше белка. Употребляйте достаточное количество кальция. Употребляйте продукты с цинком. Принимайте рыбий жир.

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Good nutrition decreases the risk of significant health problems for both you and your baby. The oft quoted phrase ‘eating for two’ conjures up images of vast platters of food and multiple meals throughout the day. In truth, you only need to consume about 300 calories more per fetus, per day.  Therefore, if you’re pregnant with a single baby you should eat 300 extra calories, for twins you should eat 600 extra calories, and for triplets you should eat 900 extra calories per day. These numbers will vary slightly depending on your starting weight before pregnancy, but will remain close to 300 calories. The calories you consume should be healthy calories—not those from junk food or fast food. One of the primary goals of eating more is to supplement your body and the child with the vitamins and minerals necessary for development. The recommended amount of vitamin C for pregnant women is 70 mg per day. However, it is best to get this from natural foods rather than pills and supplements. Aim to eat 3-4 servings of these foods per day. You can get lots of vitamin C from citrus fruits, papaya, strawberries, broccoli, cauliflower, tomatoes, Brussels sprouts, and red peppers (among other foods). Eating protein is always important, but when you’re pregnant you should aim to eat 2-3 servings of protein a day. Protein is primarily responsible for blood production and cell growth, both your own and your baby’s. Great sources of healthy proteins include eggs, Greek yogurt, legumes (beans), tofu, peanut butter, and lean meats. Calcium is vital to pregnant women, and many don’t get nearly as much as they need. Although there is normally some calcium in prenatal supplements, you should try to consume an additional 1000 milligrams of calcium per day. By consuming more calcium, you’ll be aiding in your child’s bone and nerve development.  Great sources of calcium include yogurt, hard cheeses, milk, and spinach. Vitamin D is important to consume as well, as it is required for your body to absorb calcium. It is found in most of...


Старайтесь замечать хорошее. Чаще бывайте на природе. Общайтесь с местными жителями. Найдите единомышленников. Выработайте свой собственный стиль. Участвуйте в общественной жизни.

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Pessimism is self-defeating; if you keep on telling yourself that there is nothing to do, you won’t work to find something worth doing. Many people actually enjoy living in boring towns and there is some reason, as strange as it sounds, to think that living in a boring town can make you happy.  Because life in a small town is generally cheap, small towns often allow you enjoy a high standard of living. Global studies have found that the happiest towns in the world are often unexciting. Usually, small towns also allow for a simple life.  It is often easy to get along with people, when you don’t have much other choice. If you live in an agrarian community, consider the opportunities that presents you. You can start a garden or have space for a dog. A quiet community has fewer things to distract you from your goals. Typically, small towns are convenient to nature. Look online for parks within driving distance or find a nice wooded area to walk through. Take up fishing. If you are in colder weather clime, try ice skating or skiing.  You never know what you'll see walking through the woods. Practice mindfulness; pay attention to all the new sights. Imagine what you might find around the corner. Feel your body getting stronger and healthier. Nothing cures boredom faster than a little bit of danger. You can't be too bored when you're sliding down a mountain on a couple of thin pieces of wood. You'll be too busy for ennui when struggling to balance on a couple of ice skates. Search online for local clubs, social groups, or sports leagues. Even if they don’t perfectly fit your interests, you might meet some people you like. You should work to build a group of friends who can make your life more interesting. Meeting interesting people will make the bleakest landscape brighter. Especially in tight-knit small towns, it's important to cultivate close relationships. In big cities, friends become replaceable, so you should take advantage of the type of tight bonds that often develop when there aren’t many opportunities for...


Старайтесь избегать искушения согрешить. Относитесь к другим с любовью, состраданием и прощением. Не попадайте в ловушку материализма. Прислушайтесь к Божьему призыву по поводу того, как следует служить окружающим. Делитесь своей верой с окружающими.

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It can be really hard, but if you want to have a good life as a Christian, you'll have to do your best to avoid sins. Since sin is anything that isn't part of God's will for your life, it can feel almost impossible to avoid them all. However, even if you do commit a sin, pray for God's forgiveness and try to do better next time.  In Colossians 3:5-10, the Bible lists a number of earthly sins to avoid, including sexual immorality, impurity, passion, evil desire, idolatry, anger, wrath, malice, slander, obscene talk, and lying. John 14:21 says following God's laws is a way to show Jesus that you love him: "Whoever has my commands and obeys them, he is the one who loves me. He who loves me will be loved by my Father, and I too will love him and show myself to him." Try to channel God's love for you into the way you treat other people. If someone does something hurtful to you, try to forgive them the way God has forgiven you for your sins. Encourage and support the people you meet as much as you can, and reach out to help when you see someone in need.  In James 1:19-20, the Bible advises you to be "quick to hear, slow to speak, and slow to anger." In Matthew 5:3-10, Jesus gives a speech known as The Beatitudes, where he admonishes his followers to be peaceful, meek, and righteous. The Beatitudes say: "Blessed are the poor in spirit, for theirs is the kingdom of heaven. Blessed are those who mourn, for they will be comforted. Blessed are the meek, for they will inherit the earth. Blessed are those who hunger and thirst for righteousness, for they will be filled. Blessed are the merciful, for they will be shown mercy. Blessed are the pure in heart, for they will see God. Blessed are the peacemakers, for they will be called sons of God. Blessed are those who are persecuted because of righteousness, for theirs is the kingdom of heaven." While it's tempting to put a high value on your earthly possessions or your personal accomplishments, the Bible says those things are "of the world." Try to let go of the idea that...


Старайтесь как можно дольше держать свои шашки в позициях на последнем ряду. Наблюдайте за игрой мастеров.

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If your opponent gets a piece to your back row, then it will be crowned and more difficult to capture. Keeping a full back row is the best way to keep your opponent from crowning his pieces. It will also make it easier for you to capture any opposing pieces that approach your back row. Watch an expert checkers player, either in person or on television. You'll pick up a lot of pointers just by watching an expert maneuver his pieces around the board. Pay attention to what the expert does in certain situations. Try reading about checkers strategies online or in books as well. Some checkers experts have written about their strategies and reading about them may help you to improve your game.


Старайтесь меньше думать о плохом Постоянно развивайте креативное мышление. Измените привычки. Изучите Учитесь новому.

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The thing that will hold you back from thinking outside the box more than anything else is negativity. Consistently telling yourself that you can't think creatively or vetoing every idea as too "out there" is going to severely limit what you come up with.  Consider what it is that you tell yourself about your ideas. When you come up with that amazing book idea do you immediately think "I could never write that?" That is a surefire what to ensure that you never do write that. Whenever you find yourself responding negatively to your ideas, replace the negative thought with a positive or neutral thought. For example: if you found yourself thinking "I'm never going to be able to entice advertisers with these incentives" stop yourself and say "I'm going to test out how these incentives work to get us better advertising faithfulness." Like any skill, creativity needs to be exercised to keep it going. Even when you don't have a particular problem that needs your creative solution, keep working on your creativity. It will help you when you are suddenly confronted with something that needs thinking outside the box.  Alphabetize words. Take a word from a magazine or a billboard and alphabetize its letters. For example: the word NUMBER would be spelled B-E-M-N-R-U. The reason that this exercise boosts your brain functions is that it forces you to use all the information you're given (all the letters) and do something unusual with them. It trains your brain to come up with surprising connections and solutions and look at problems differently. Make a game out of coming up with new or different uses for items in your house. This will teach you to look at items and situations with an eye for the unusual approach. For example: using an old boot as a planter, or building a table out of books. Creativity thrives when you don't stay stuck in the same old routine. Even the littlest changes can have good consequences for getting you out of a rut and encouraging creative thinking.  Get outside your comfort zone. Doing new things,...


Старайтесь мыслить позитивно о своей социальной жизни. Проводите меньше времени в социальной сети. Составьте список целей, чтобы сосредоточиться на себе. Усердно работайте на уроках, чтобы занять себя делами и получать хорошие оценки. Общайтесь с разными людьми.

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Not having a best friend does not mean you are somehow inadequate or less than anyone else. High school is a stage in your life--and really a brief one at that--and does not last forever.  When a negative thought pops into your head, counter it with a more positive thought. For example, if you find yourself thinking, “I can’t believe that I don’t have a best friend,” counter that with “I’m glad I’ll get the opportunity to make new good friends in the future.” Keep a positivity journal. When you’re feeling low, write down all the things you are thankful for. Tack up positive quotes in places where you can see them. For example, you could use a dry erase marker to write an uplifting quote on your bathroom mirror so that you see it every day. If you find yourself being a loner or have negative thoughts that interfere with your day-to-day life, seek professional help. Too much social media can cause you to compare yourself unfavorably to others and this may lead to you feeling worse about your own life. It can also lead to anxiety and depression.  Also use your social media time wisely, to connect with people positively rather than get sucked into flame wars, one-upping others, and other negative social interactions.   Remember that many people only post on social media when they are feeling their best and the highlights of their life. The reality of even the most popular kids might be very different than what they show online. Indeed, sometimes the reality is very different than what they portray in real life. Give yourself daily time limits for looking at sites like Facebook, Twitter, Instagram, and Tumblr. You can even download an app like Self Control to make sure that you do not linger on those sites after your time limit.  Post positive things about yourself. You do not have to be surrounded by friends to post things about yourself you are proud of, things that inspire you, funny cat videos, or whatever makes you feel good. Online friends can be real friends. Online friendships are different than ones in...


Старайтесь не использовать косметику и средства для загара. Сохраняйте кожу увлажненной во время принятия душа. Ополосните кожу перед сном. Попробуйте медовые маски для лица. Применяйте скраб из апельсина на локтях и коленках. С помощью яйца избавьтесь от угрей. Рассмотрите вариант ограниченного использования шампуня. Пересмотрите периодичность бритья ваших ног.

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If you are trying to reveal your natural beauty, stay away from the makeup cabinet. Let your body speak for itself. Using natural products and creating a healthy lifestyle may make these products unnecessary in your daily routine. The quickest way to dry out your skin is by losing moisture during showering. Use warm, but not hot water. Use all natural soaps or cleansers only. Keep the bathroom door closed to keep moisture in the air. Pat your skin dry with a soft towel rather than rubbing. Your skin accumulates dirt and sediments throughout the day. Splash water on your skin and use a towel to pat it dry before you go to sleep. This will help your skin retain its natural oils. This is a natural way to make your skin softer. Get a small spoonful of raw honey and rub it between your fingers. Apply it to your face and leave it for 5-10 minutes. Wash away the honey with warm water and pat your skin dry to retain the moisture. This part of your body is often drier and more stretched than the rest of your skin. This means elbows and knees probably have more dead skin cells. Cut the orange in half and rub it on your elbows and knees. This should help revitalize your skin and remove dead skin cells, making it look brighter. This is a simple and natural way to keep the skin on your face smooth and bright. It is simple to do, and should make your blackheads go away within a couple weeks. You will apply egg whites to your face, letting it dry before adding the next layer. See this guide for a more detailed description of the process. Shampoo often strips your hair and scalp your body’s natural oils. Some may need to use shampoo to create a texture that they prefer. However, if you are trying to unveil your body’s natural beauty, use only water and rinse your hair thoroughly to clean it. You will soon find that your body is capable of regulating your hair hygiene without the aid of chemicals. You might even consider not shaving your legs, since many men and women have more or less unnoticeable leg hair, or often wear...


Старайтесь не отставать от предпринимателя. Решите, сможете ли вы смириться с тем, что иногда вы будете отходить на второй план. Справьтесь с тем, что отношения будут наполовину проходить на расстоянии. Не забывайте, что вы небезразличны этому человеку.

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The great thing about dating an entrepreneur is that their motivation can rub off on you. Entrepreneurs dislike laziness, so try to keep up with their spirit of determination and innovation. Invest in your own interests and passions to keep an entrepreneur interested in you.  Take classes and try new things. If you've always wanted to learn to cook, for example, try taking a cooking class and hosting dinner parties more often. Not only will doing your own thing keep an entrepreneur interested, it will also keep you busy while they're running their business. Not everyone is able to date an entrepreneur long term. You will sometimes come second place to their business. Ask yourself whether you can deal with your partner occasionally missing out on big occasions because their business demands it. Entrepreneurs travel a lot. If you can't handle sleeping alone, a relationship with an entrepreneur may not be right for you. Learn ways to cope emotionally while your partner is away.  Communicate from a distance as this can help you feel more secure in the relationship. Call one another each night and do things like video chatting. Try to engage in activities together from a distance. For example, you can both read the same book or watch a movie at the same time while texting each other comments. Entrepreneurs are sometimes lost in their business, but that doesn’t mean they don’t care about you. Remind yourself an entrepreneur is with you because they like you. Even if their business demands a lot of their time, it doesn't mean they don't love and need personal relationships.


Старайтесь не прикасаться к кошке во время приступа. Разместите подушки вокруг питомца, чтобы защитить ее во время приступа. Рассмотрим различные ситуации при припадках. Подумайте о переходе на безглютеновую диету.

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You should avoid touching your cat during a seizure at all costs. Any stimulation such as touch, sound, or even smell, stimulates the brain and can prolong the seizure.  With this in mind close the curtains, turn off the lights, switch off the TV, and get everybody else out of the room. Never put your hand near or into your cat's mouth while she is seizuring. The cat may bite down and be unable to let go. If the cat is seizing somewhere she could hurt himself, rather than move the cat, place cushions around her for protection. If the cat is in danger of falling and hurting herself, place a thick duvet on the ground to break her fall. Cats are independent creatures who love to explore and roam around their territory. However, seizures are unpredictable and can happen at any time, in any place.  If your cat were to have a fit while climbing a tree, she could fall and injure himself. Likewise, a cat that relies on her wits to stay one step ahead of the neighbor's dog, for instance, could get into big trouble if she had a seizure at the wrong time. With this in mind you should consider keeping your cat indoors. This does not guarantee her safety but at least you are more likely to find her if she has fallen from a height and incapacitated herself. There is no scientific evidence that diet plays a role in causing epilepsy in the cat. However, there are anecdotal accounts of cats that stopped having seizures when they were fed a gluten free diet.  Since cats are obligate carnivores it can be argued that they are not equipped to deal with wheat in their diet, and thus more likely to form gluten antibodies which are toxic to the brain. Therefore, if your cat is otherwise healthy, it would do no harm to put your cat on a complete, balanced diet that is gluten free, low in carbohydrate, and high in protein. To find a balanced, gluten-free diet, contact a board certified animal nutritionist who specializes in small animals. You can find one at a major university or by checking this resource:...


Старайтесь не принимать ничью сторону. Установите границы Не следует давать советы, если вас об этом не просят.

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If you have two friends who are fighting, you might find that both of them will try to convince you to be on their ‘side.’ In the majority of situations, your best bet is to remain neutral and not take sides. Instead, help both friends think through what they’re fighting about and provide support for a possible reconciliation. There are always exceptions to this ‘rule,’ but it’s up to you to decide when to make such an exception based on your own personal beliefs and moral judgement. . Before you decide to support your friends during their fight, possibly as a mediator, set yourself some boundaries. For example, make sure your friends understand that you aren’t a postman and that you will not be the one to carry a message from one friend to the other. If you’re friends want to pass a message to each other, they have to do it themselves Another boundary might be to tell your friends you will not help them if they simply start to rant and spew nasty comments about each other. Your goal is to help them get to a resolution, not help them be nasty to each other. It may seem counter-intuitive, but you may want to avoid offering either friend specific advice. It’s not because you’re being unhelpful, it’s because they need to figure out a solution on their own. You should be there to support them, but you can’t provide a solution for them.  Instead of offering advice, ask more questions. For example, if you realize one of your friends isn’t able to see a specific point-of-view of your other friend, ask questions that lead your friend to realize and understand that point-of-view. Beware that if you do offer advice that doesn’t end up working, you could end up being blamed by one or both friends for the bad situation they’re in. If you feel the need to offer some sort of advice, ask first. Don’t provide unsolicited advice. Your friend may already know what they’re going to do about the situation and may just be looking for a shoulder to lean on, not advice.


Старайтесь не работать. Избегайте приготовления сложных блюд и другой домашней работы. Избегайте конфликтов. Не превращайте субботу в день "наверстывания упущенного". Не вовлекайтесь в дела, которые не способствуют прославлению Бога.

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The Sabbath is supposed to be a day of rest. As such, you should try to arrange your work schedule so that you do not need to put any hours in on the Sabbath.  If you are a student, work includes homework as well as any part-time job you might have. When you are scheduled to work and you have no control over the matter, you can do so. When you do have some control, though, you should do everything in your power to avoid working on the Sabbath. For example, do your homework Friday night instead of waiting until Sunday. Large meals should be prepared the day before. Cleaning or household repairs should also be saved for another day. You can do light cooking or food preparation on the Sabbath, but avoid cooking that keeps you in the kitchen all day. The same applies to other household chores. The Sabbath should be a day of healing. Even justified arguments or confrontations can cause pain to all parties involved, so you should work even harder at minding your temper on the Sabbath than you do on the other six days of the week. Since life can be so busy, many Christians fall into the trap of using the Sabbath as a day to catch up on tasks that they had no time to complete earlier in the week. Focus on gradually getting more of these activities done before the Sabbath so that the day itself can be left open as a time of joy, worship, and rest. Activities that encourage vice are usually discouraged, especially on the Sabbath, even if those activities are not necessarily sinful by themselves. For example, if shopping often leads you to have greedy or jealous thoughts, you might want to skip doing it on the Sabbath. If, however, it does not promote such attitudes in you, shopping itself is not necessarily a bad thing to do.


Старайтесь не стоять подолгу. Правильно сидите Если возможно, немного приподнимите ноги. Пересмотрите свой гардероб. Носите компрессионные чулки.

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Standing in one place for a long time increases venous pressure in the legs and feet. Over time, this pressure weakens the blood vessel walls. This will worsen existing varicose veins and could contribute to the development of new ones. Since prolonged standing is almost unavoidable in some jobs, mitigate the harm by shifting your position as frequently as possible. Try to walk around at least every 30 minutes. . Sit up straight and don’t cross your legs. Good posture improves circulation, while crossed legs may restrict blood flow to and from the legs. Avoid sitting for long stretches of time without taking a break. Get up every half-hour or so to stretch or walk around. Relaxing and “putting your feet up” can help reduce your risk of developing varicose veins. Try to raise your legs above your heart for 15 minutes, 3-4 times per day. This will help improve circulation and reduce pressure.  When possible, keep your legs elevated when sitting or sleeping.  Other options include using an inversion table or elevating the foot of your bed so that your feet are slightly higher than your head when you sleep. Consult with your doctor before trying these methods. Improve circulation to your lower body by avoiding tight-fitting clothes. Be especially careful to avoid tight fits around your waist, legs, and groin area. Tight clothing can make existing varicose veins worse, and may increase your risk of developing them. Wear comfortable, low-heeled shoes instead of high heels. Low-heeled shoes can help tone your calves, which will help your blood move easily through your veins. Make sure your shoes are properly fitted to avoid pinching or tightness. If you’re developing varicose veins, try regularly using compression stockings or hose. These can be purchased at medical supply stores or pharmacies and come in a variety of different compressions. Consult with your doctor before buying or wearing compression stockings.  Use a tape measure to measure your legs so that you get the right size. Compression stockings should...


Старайтесь предвидеть его потребности. Делайте ему комплименты. Наряжайтесь. Купите или сделайте ему что-нибудь. Предлагайте помощь в повседневной деятельности.

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Get to know what your boyfriend likes and dislikes so that you can be more attentive to his needs. You can do this in little ways that will show him you are thinking of him.  For example, you might ask him about how a big meeting went at work and have a bottle of his favorite wine ready when he gets home. Or, if you know that he does not like birthday parties, then you might plan something low key to do on his birthday, like going to see a movie or checking out a new restaurant together. Try to think about what would be the best way to anticipate your boyfriend’s needs in everyday situations and for special occasions. Everyone likes to feel attractive and special. Tell your boyfriend about the things you like about him. Comment on his physique, his skills, or his intelligence. Make your compliments sincere. If he’s wearing a shirt that looks great on him, for example, touch his shoulder and say, “You look so hot in that shirt.” Show your boyfriend that you want to look good for him. Wear something that you know he likes. Wear a cute pair of jeans you when you go out for dinner, or spend a little extra time grooming before you meet up with him. You don’t need to spend a lot of money to show that you care about someone. A small gift simply shows that you were thinking of him. Don’t go over the top, but look out for ways to give him things that he likes.  For example, if you happen to be on a trip, bring him back a souvenir. If you go to the store, bring him his favorite bag of chips. Give things that don’t cost money. If you know that he is interested in a certain type of music, for example, make him a playlist or send him a music video. Thoughtful gifts will show him that you really know and care for him as a person. A busy work or school life can be overwhelming and stressful. Offer to help your boyfriend with the little things he may not have time to do during the day, or simply help him do something just for the fun of it. Offering to help shows that you support him and his goals.  Help him finish an...


Старайтесь следить за своей осанкой — так вы будете выглядеть более уверенно. Чтобы выглядеть дружелюбно и открыто, улыбайтесь. Чтобы как-то начать общение и установить контакт, посмотрите ему в глаза. Чтобы не выглядеть так, словно вам нет до него никакого дела, отложите телефон в сторону. Будьте собой.

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Stand up tall with your chest pushed out slightly and your shoulders relaxed. Try to avoid things like crossing your arms or slouching when you’re walking or standing. Making sure you have great posture will make you appear approachable and confident.  Try to avoid leaning against the wall when you’re standing around talking to friends. Keep your back straight and your shoulders relaxed when you’re sitting as well. Smiling is one of the easiest ways to look cuter and more approachable. Whenever you’re around your ex, crush, or boyfriend, smile after making eye contact, trying to keep your smile as genuine and natural as possible.  Having white teeth will enhance your smile as well—use a teeth whitening kit or a DIY at-home remedy like baking soda to make your teeth a little whiter if desired. Try to catch their attention by locking eyes for just a few seconds. While you don’t want to stare at them, making eye contact will make sure your crush is paying attention to you and makes you look more confident in yourself.  If your ex, crush, or boyfriend catches you looking at them, hold their gaze for a second or two and then smile before looking away. Try not to look at them for more than 3 seconds at a time, or they might just think you’re staring. While having your phone out to look at might make you feel less awkward, it’s best to keep the phone in your pocket or purse while you’re in front of your ex, crush, or boyfriend. This shows that you’re engaged in what’s going on around you instead of being distracted. It’s okay to look at your phone for a second or two, but try to keep it out of sight while it’s not being used. You’re more confident when you’re not trying to act differently for another person. Just be yourself and show your authentic personality, whether that’s through wearing your favorite outfit, being goofy, or talking about your favorite hobbies or interests.


Старайтесь сразу убирать вещи на свои места, чтобы избежать необходимости в генеральной уборке. Ежедневно ставьте себе в приоритет 1–3 задачи по уборке и выполняйте их. Уделяйте уборке по 5–10 минут перед отходом ко сну. Заправляйте за собой постель По возможности вовлеките в процесс уборки всех домочадцев.

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Mess is much easier to deal with when it’s first made, rather than letting it pile up. Set a regular laundry schedule and clean up any dishes in the room as soon as you are done eating. If you notice clutter piling up, put it away as soon as possible rather than letting it get bigger and more overwhelming. Little things like putting your shoes and coat away in the right spot as soon as you take them off can really help. Look at the amount of time that you have every day to clean and set a few realistic tasks that you can accomplish during that time. You could wipe down a table, vacuum under a bed, or clean a mirror. However, try not to set yourself too many tasks, as it may feel overwhelming. Accomplishing even just 1 small cleaning task each day goes a long way to keep your whole home staying neat and tidy. It’s much easier to do a small amount of tidying up before you go to sleep, rather than having to face it in the morning. You could put away some toys, take the trash out, or clear the bedside table. You don’t have to do any major cleaning during this time, as the little things really add up! You could also put away books, fold clothes, or lightly dust the surfaces. Although it can seem like a nuisance, a made bed turns your bedroom into a calm, restful sanctuary. Spend a few minutes tucking in the sheets, smoothing out the comforter, and positioning the pillows. Simplifying your bedding can make it easier to stay committed to making your bed. For example, instead of using a top sheet, just use a washable comforter instead. Alternatively, you can get rid of any decorative pillows to make the process faster. Keeping things clean and orderly is much easier when you have extra help, whether it’s just for a single room or a whole home. Give each person a few designated chores to do. Young children can learn to put their toys and shoes in the right place, and older kids can vacuum or make their beds. It can be helpful to make a chore list and keep it in a place that everyone can see. This makes it clear about...


Старт. Выход на низкую околоземную орбиту. Переход на лунную траекторию. Достижение орбиты Луны. Переход на посадочный модуль. Спуск на лунную поверхность. Исследования.

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Ideally, a rocket bound for the moon should be launched vertically to take advantage of Earth’s rotation in helping it achieve orbital velocity. However, in Project Apollo, NASA allowed for a possible range of 18 degrees either direction from vertical without significantly compromising the launch. In escaping the pull of Earth’s gravity, there are two velocities to consider: escape velocity and orbital velocity. Escape velocity is the velocity needed to escape a planet’s gravity completely, while orbital velocity is the velocity needed to go into orbit around a planet. Escape velocity for Earth’s surface is about 25,000 mph or 7 miles per second (40,248 km/hr or 11.2 km/s), while orbital velocity at the surface is . Orbital velocity for Earth’s surface is only around 18,000 mph (7.9 km/s); it takes less energy to achieve orbital velocity than escape velocity. Furthermore, the values for orbital and escape velocity drop the further away from Earth’s surface you go, with escape velocity always about 1.414 (the square root of 2) times orbital velocity. After achieving low Earth orbit and verifying that all ship’s systems are functional, it’s then time to fire thrusters and go to the moon.  With Project Apollo, this was done by firing the third-stage thrusters one last time to propel the spacecraft toward the moon. Along the way, the command/service module (CSM) separated from the third stage, turned around, and docked with the lunar excursion module (LEM) carried in the upper part of the third stage. With Project Constellation, the plan is to have the rocket carrying the crew and its command capsule dock in low Earth orbit with the departure stage and lunar lander brought up by the cargo rocket. The departure stage would then fire its thrusters and send the spacecraft to the moon. Once the spacecraft enters the gravity of the moon, fire the thrusters to slow it down and place it in orbit around the moon. Both Project Apollo and Project Constellation feature separate orbital and landing modules. The Apollo...


Статические растяжки. Выполните изометрическую растяжку. Запишитесь на занятия йогой или займитесь йогой самостоятельно. Займитесь танцами. Купите валик для пилатеса.

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After your warm-up and workout, practice static stretching, which involves slowly stretching a muscle to its end position and holding the stretch for 10-30 seconds. This type of stretching helps to lengthen tightened muscles, increase flexibility and circulation as well as heal tears and reduce soreness. When you perform the stretches, you should feel a slight burning sensation in the target area.  Dedicate at least 10-20 minutes to perform stretches, doing 2-3 repetitions per muscle group and holding static stretches for 10-30 seconds per rep. Stretch every day to see results more quickly.  Remember to breathe deeply during a stretch. Exhale as you stretch the muscle to help relax you and get the best stretch possible. Some common static stretching exercises include the hip flexor stretch, which is performed by kneeling in the lunge position. Relax your buttocks, lean forward so your hips are square. Hold this stretch for 30 seconds and repeat with the opposite leg. This type of static stretching uses muscle resistance and isometric contractions (tensing) of the stretched muscles to stretch more muscle fibers further. For this reason, isometric stretching is one of the fastest ways to become more flexible and also helps build strength and reduce stretching discomfort. You can apply resistance yourself, have a partner do it or use a wall or the floor.  To do an isometric stretch, you will need to do a traditional static stretch, then tense the stretched muscle for 7-15 seconds while using some form of resistance that will not move. Relax for 20 seconds. To apply resistance to a calf stretch yourself, for example, you might hold onto the ball of your foot while trying to point your toes. Your partner could provide resistance by holding your leg up while you try to push your leg back down to the ground. You could use the wall as resistance by pushing your feet against the wall.  Do not perform isometric stretching on the same group of muscles more than once per day. Yoga uses a combination of dynamic and static...


Стейки можете приготовить на гриле или же пожарить на сковороде. За 20–30 минут до приготовления нужно достать стейки из холодильника и маринада и оставить при комнатной температуре. Приправьте стейк солью и перцем с обеих сторон, даже если вы его мариновали до этого. Обжарьте мясо с обеих сторон. Полейте мясо маслом. Приготовьте стейк средней прожарки. Оставьте стейк на 5–7 минут на разделочной доске или на сервировочной тарелке.

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The best ways to cook venison steaks are on a hot grill, or in a very hot skillet on the stove. Both methods afford the ability to sear the meat and cook it to the proper internal temperature, essential for a venison steak cooked properly.  Both gas grills and charcoal grills are perfectly appropriate, if you want to imbue the meat with that smokey flavor associated with grilling. Heat the coals for 30 minutes before grilling, or turn the gas grill onto medium. A good cast-iron skillet is the perfect way to cook a venison steak on the stove. Heat the pan on medium-high heat, and add a tablespoon or two of olive oil before cooking. The pan needs to be hot before adding the meat, to get the right sear on the outside. Wait until the oil is just about to smoke to add the steak. 20-30 minutes before cooking your venison steak, it's important to take it out of the refrigerator and out of any marinade that you've used to bring the meat up to room temperature, ensuring that the meat is at an even temperature throughout. If you add a steak to a hot pan or grill grate just out of the fridge, the outside will heat while the inside will remain cold, making it very difficult to cook to the proper internal temperature without burning the outside black. Cooking room-temperature meat is much easier and more efficient, yielding a better finished product. Regardless of whether or not you've used a marinade, it's a good idea to sprinkle fresh-cracked pepper and salt on the outside of both sides of the steak, just before it goes on the heat. Salting the meat too early can draw some of the moisture out, making it tough, so it's better to wait until just before the meat goes onto the grill. A steak is best cooked at medium-high heat, so add your steak to a skillet just as the oil smokes, or to the grill over the hottest part of the coals. You should hear a distinctive sizzle when adding the steak, and if you don't, you should remove the meat right away and wait until it gets hotter. The meat should be cooked 3-4 minutes on each...


Стерилизуйте банки. Возьмите большую кастрюлю. Положите кабачки и лук небольшим слоем. Оставьте на час. Возьмите кастрюлю из нержавеющей стали или керамики. Добавьте все ингредиенты кроме кабачков и лука. Переложите овощи в банки. Вытрите верх банок чистой тряпкой или салфеткой. Закройте банки. Проверьте банки и убедитесь, что они плотно закрыты. Поставьте банки в шкаф.

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Place the jars in a boiling-water canner. They should be on the top rack. Add water until it reaches at least an inch above the jar. Boil the jars for 10 minutes. Remove one by one, drain, and use. The USDA also does not recommend canning summer squash without any additions due to safety concerns; instead, you should freeze the squash or pickle it if you plan to can it. The pot should be large enough to hold all the vegetables at once. You can also use a large bowl for this step. Do not add water to the pot. Add a light layer of salt. Create another layer of squash and onions, and add more salt. Continue until all the vegetables are used up. You are drawing out some of the water in the vegetables. Pour off the water drained from the vegetables. You want a pot that does not react with acidic foods, such as stainless steel or ceramic. For instance, copper and aluminum react, so do not use one of those. Set the heat on high. When it boils, throw in the squash and onions. Let it boil again. Cover the vegetables with the liquid from the pot. The liquid should be 1/2 an inch or closer to the rim. Put the lids on the jars. Boil them in a water-canner. Leave them in the water for 10 minutes. The lid should pop into place. If they don't, keep them in the refrigerator instead. You should eat the refrigerated pickles within 2 weeks. For all the cans that sealed, you can set them on the shelf.


Стимулируйте разжижение слизи из носа. Посетите сауну или баню. Положите теплый компресс на переносицу. Орошайте нос физиологическим раствором. Попробуйте промыть нос при помощи нети-пот. Пейте теплый напиток в течение всего дня. Если вы в состоянии, сделайте несколько физических упражнений. Съешьте что-нибудь очень острое. Приобретите увлажнитель воздуха. Помассируйте область пазух носа.

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There are many methods you can use to liquefy and loosen the secretions blocking up your nose. By setting aside a little time for these techniques, you can improve the efficiency of each nose blowing. Over time, you'll have to blow your nose less frequently, decreasing the chafing on your nose. Try these decongestant techniques throughout the day, and always blow your nose immediately afterward. If you belong to a gym with a sauna, that's the perfect place to both loosen nasal congestion and relax after a long day. But if you don't have access to a sauna, you can improvise in your bathroom. Turn on the hot water in the shower, and close the door to keep all the steam in. Stay in the bathroom for three to five minutes or until you feel the secretions are loose and moist. Gently blow your nose before leaving the steamed room. To save water, you can just blow your nose when you get out of the shower. Take a moist washcloth and place it in the microwave until it's warm, but not burning hot. Microwaving time will vary depending on your machine, so start with 30 seconds and add 15 seconds at a time. The washcloth should be hot, but tolerable. Place the cloth across your nose and allow to sit until the heat is gone. The heat should loosen secretions, even when applied from outside the nasal cavity. Repeat the process if necessary before blowing your nose. This just means you'll flush your nasal passage with a saline spray. You can buy a nasal saline spray at any grocery store or pharmacy. Spray the bottle twice into each nostril, adding liquid to the secretions and liquefying them. If you don't want to buy a saline spray, you can make a simple one at home:  Mix eight ounces of warm water with 1/2 teaspoon of salt. Buy a suction bulb from the grocery store or pharmacy. Use it to irrigate your nostrils with your homemade saline rinse. A neti pot looks like a miniature teapot. It clears out blocked sinus passages in the nose by flooding warm water through one nostril and out the other. Heat the water to at least 120 °F...


Стремитесь выжить. Инвестируйте в будущее. Идите на обдуманный риск. Привносите элемент новизны. Спокойно принимайте неудачи.

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As a business owner, the most important goal when beginning a new business, job, or craft is simply to survive. If you’re starting your own business or getting in on the ground floor, avoid establishing unrealistic goals for the fledgling enterprise.  The heart of all businesses, even those with altruistic, selfless ownership, is making money. The goal might be modest (just enough to allow your business to survive and grow) or enormous (to attract additional investors and satisfy shareholders), but this is true to some degree for every business. You will never achieve that goal of, say, providing mittens to all of the underprivileged kids  in the world through your new mitten shop, if you don’t focus on keeping that coffee shop in business and thriving first. Long-term goals are important, but shouldn’t come at the expense of sustainable short-term ones. Ever heard the saying “You’ve gotta spend money to make money?” Frugality is advised wherever possible, but only so much that it frees up capital for the more important, more deserving expenses. Those expenses might be the salaries of particularly accomplished professionals you’re hoping to woo, or trade magazines, or simply a nice suit so as to look the part in the company of your colleagues and clients. Aim to invest in future success, not just celebrate current success. Avoid exorbitantly expensive ties and jackets, company cars, and huge offices you really don’t need—but don’t take it for granted that nice things are automatically exorbitant. Image is an important component of success in business, but not just when it comes to the superficial. Having an enormous office you can’t fill or work you can’t pay for punctually (on account of that enormous office or company car lease) will feed into other companies’ perception of you as well. New businesses need to survive if they’re going to ever be anything, but all businesses must take on risk of some kind. Stepping outside the norm, either in your role at a company or in the expectations for the industry, is...


Стремитесь построить с девочкой крепкие дружеские отношения. Будьте веселым мальчиком. Будьте собой. Относитесь с пониманием к беспокойствам и переживаниям, с которыми сталкивается девочка, что пришлась вам по душе.

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Girls don't like guys who spend all their time on getting a girl, they might suspect a "player" rather than good friendship material. Also, don't be whiny or a crybaby because girls don't want to be friends with people who just sit around and whine. Humor is an attractive trait for any person and it helps ease tension and awkwardness. It can also reassure a girl that you're not being overly confident and self-inflated. Don't try to be sporty, geeky, hipster, etc. if you're not. On the other hand, be as much of the person you really are so that she accepts you as yourself. Always be polite though––just because you like gross humor or practical jokes doesn't mean she deserves to be on the receiving end of those. Use your common sense––making friends requires holding back on being silly, rude or just plain dumb. She is no different from you in worrying about being rejected, ignored or made fun of. Reassure her that you don't intend to do any of that to her and she'll be glad to spend time with you.


Стремитесь создать атмосферу «малого бизнеса». Создайте домашнюю обстановку. Уделяйте внимание клиентам. Запоминайте сведения о клиентах. Внимательно слушайте клиентов. Говорите клиентам, что вы работаете для них. Используйте открытки и письма. Поддерживайте обратную связь по телефону. Обеспечивайте надежность. Не бросайте слов на ветер. Демонстрируйте гибкость (в разумных пределах). Дарите подарки лучшим клиентам.

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Consumers tend to think that small businesses provide superior customer service. They think the service is better and that the small-business owner knows and understands both the business and the consumer better.   Make sure you are regularly present and actively engaged in the day-to-day operations of your business, even if you also need to do a lot of behind-the-scenes work. Customers appreciate being able to place a face with the business. Make it clear to your customers that everyone who works for you is fully knowledgeable about your products or services. Train your employees to anticipate your customers' needs. For example, if you own a book store, designate individual employees as “experts” in various areas: Sam may be the science expert, Pat the literature expert, etc. Their name-tags can reflect this, and customers will soon learn whom to ask for when seeking help. Create an environment that your customer wants to visit, where they feel comfortable—a home away from home.   For example, you may have loved visiting Grandma's house when you were younger,  because she baked your favorite cookies, knew what time "your" program was on TV, and knit you a special, cozy blanket. Try to find ways to re-create this welcoming, relaxing environment for your customers. For example, if you own a used-book store, consider re-purposing an area of the store to become the “reading corner” with comfortable sofas and chairs. Offer free homemade cookies for special events like storytime or book-club meetings. As busy as you are managing the business, your customers will respond well when they realize that you recognize them and know who they are.  For example, greet customers you recognize by name: “Ms. Ford, it's so nice to see you again!” They will be more likely to continue doing business with you if you make the effort to remember their preferences, their past purchases, and even details about their personal lives they've shared with you.  For example, when Ms. Ford enters your shop, you can say, “How did your niece...


Стремитесь узнать как можно больше. Сравнивайте материалы перед покупкой. Постарайтесь сузить варианты поиска. Запишитесь на курсы.

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You will have to impress your prospective employer with your knowledge and enthusiasm. Whether you're looking to become a telemarketer, a pharmaceutical salesperson, or a sales engineer, you will need some of the same basic know-how. Read books on sales, and read about sales strategies online. You will need to learn the practical psychology of selling, the strategies of getting a customer interested and of closing a deal. If you know anyone in sales, offer to take them out to lunch so they can share their expertise with you. Check out the business and marketing section of your local bookstore or library, or read best-of lists in sales magazines online. Go for books and videos that deal in facts and data. Look for updated and tried and tested material, such as books that have been reissued and revised, or videos that are widely recommended. Keep track of what you read! You can mention authors you admire in your interview to let your prospective employer know that you have prepared. Even when you've just entered the job market, it's not too early to specialize. Choose a product you are enthusiastic and knowledgeable about. For example, if your experience is in accounting, it is more practical to apply for a job selling investment plans than it is to apply for a job in pharmaceutical sales. Choose a kind of product that interests you, and research the jobs available in that sector.  Don't be afraid to get very specific. If you are interested in selling cars, focus on used cars, environmentally friendly cars, or luxury vehicles. Whether you are selling a product or a service, you must know enough about what you are selling that you could explain the benefits in a sentence or two. Once you have chosen a product, look for resources specific to that field. Subscribe to a magazine for members of the industry, or check out back copies from your local public library. Check out the sales courses available at your local community college. Many colleges offer classes in sales and marketing. If you are able to return to...


Строго выполняйте рекомендации каждого пункта в данном разделе. Установите Linux на виртуальной машине своего домашнего компьютера. Найдите хост VPS (виртуальный выделенный сервер) в другой стране. Настройте личный VPN (виртуальную частную сеть) на сервере VPS. Откройте веб-браузер на виртуальной машине. Скачайте и установите клиент OpenVPN на виртуальную машину. Скачайте на виртуальную машину Tor Browser Bundle. Регулярно меняйте провайдеров VPS. Разумно пользуйтесь интернетом.

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If you want to browse truly anonymously, there are several things you'll want to set up before going online. This may seem like a lot of hassle, but following these steps is the only way to ensure that you have some semblance of anonymity online. This method will help you configure your own person VPN on your own personal, out-of-country server. This is much more secure than subscribing to a VPN service, as you can't always trust a company to be safe with your data. Your computer has a lot of services that connect to the internet, each of which can compromise your online anonymity without you realizing it. Windows is especially insecure, as well as Mac OS X to a lesser extent. The first step to being anonymous is to install Linux to a virtual machine, which is like a computer within a computer.  A virtual computer has a "wall" around it that prevents any data from crossing over to your physical computer. This is essential for keeping your physical computer's signature from showing up while browsing anonymously.  Click here for detailed instructions on installing Linux on a virtual machine. The entire process is free, but may take about an hour. TailsOS is one of the most popular privacy-oriented Linux distributions. It is very lightweight and entirely encrypted. This will set you back a few dollars every month, but will help ensure that you are browsing anonymously. It is important to subscribe to a VPS in another country, so that traffic to and from the VPS can't be tracked to your home IP address.  You will be using your VPS to install VPN (Virtual Private Network) software onto. This will allow you to connect through your VPN, masking your actual IP address. Pick a VPS service that allows you to pay with methods that don't reveal your identity, such as DarkCoin. Once you sign up for a VPS, you'll need to install your own operating system on it. Install one of the following Linux distributions to allow easy setup for your VPN: Ubuntu, Fedora, CentOS, or Debian. Note that your VPS provider can still be hit...


Строго придерживайтесь созданного расписания занятий. Вникайте в суть изучаемого предмета. Пользуйтесь карточками для лучшего запоминания информации. Переписывайте конспекты. Делайте перерывы. Протестируйте себя. Не зубрите.

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After planning out when the best times are for you to work, follow through. Set aside a chunk of time every day for studying. Even if your exam or presentation is two weeks away, a little each day goes a long way. It's common for students to memorize what they know they'll be tested on, but it's not as efficient. Understanding what you study increases your chances of retaining it. You might not care to retain trigonometry past your final exam, but in the long run, you will. Create links to what you are studying. Establishing connections to what you are studying to your everyday life is not always easy. This is a skill that you can improve over time. Spend extra time using your imagination to draw links from what you're studying to aspects of your life. This is one of the best techniques you can use in studying that stretches across almost every subject. The act of writing out the information onto the card begins your brain's focus onto the subject. Once you've finished you can test yourself for an extended period of time, and then let others test you. If you read the definition side of the card and quiz yourself on the term, switch sides. Force yourself to give the definition or formula to the word or concept. Some people may find this excruciating because they already spent a fair amount of time creating the notes in class. Rewrite your notes by adding more information to them. Don't just sift through your notes mindlessly transcribing them. Use external sources like a textbook or an assigned essay. This is a good way to study because it requires you to take an extra step past reading your notes and textbook. Reading, thinking, and writing are ingredients essential for an efficient study session. After spending a decent amount of time studying, between 45 minutes to an hour, take a quick break, 10-15 minutes. This is a tried and true learning method. After your break revisit what you were previously working on as a test. Revisiting subjects after distancing yourself will reinforce the materials into your...


Стройте отношения с родителями. Узнайте поближе вашего брата и/или сестру. Помогайте по дому.

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. Although it often seems as though they don't take you seriously, letting your parents know that they can trust you will usually lead to you having more freedom. Recognize that this is a hard time for your parents. Remember that they're not out to make your life miserable—while you feel like you should be treated like an adult, your parents are struggling with the realization that you're not their baby anymore. They are also likely to be struggling with working, paying a mortgage, raising your siblings as well as you and doing their best to be good parents. It's not an easy job, but you can make it easier by being understanding and friendly. . Your little sister might seem like the most annoying person in the world now, but you're likely going to spend the rest of your life with her. Plus, being at home will be much more fun when every night is like a sleepover with your best friend. . Some chores take less than five minutes to complete when many hands are applied to them, and your parents and siblings will be in a much better mood if there is one less thing for them to do. You can even morph chores into a fun way to spend time with your family by turning them into a contest. Try blasting music that everyone enjoys, or having a nice conversation while you work and setting time limits for completion. If you have winners for properly completed chores, prizes can include things like choosing the DVD or movie to watch as a family or choosing what gets cooked for dinner for that evening. When asked to do a task, do it. This can save many arguments around the house, and when the chores are done you're free to do whatever you want! Arguing can take up a lot of time and creates emotional friction that nobody wants to feel.


Стройте хорошие отношения с людьми. Знакомьтесь с другими журналистами.  Повышайте уверенность в себе

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Some of your best sources of information will be people you meet. Be open to meeting new people and hearing what they have to say. They may be a source, or they might give you a good idea about a story lead. The more people you’re connected to, the easier it will be to find a source for your story.  Stay close to your mentors, teachers, and fellow students because you never know when that person could help you with a story or a job. Use social media, such as LinkedIn and Facebook, to stay connected to people. Talk to people you meet. For example, share small talk with people who are sitting at the same table as you are in a coffee shop, sharing your elevator, or waiting in the same line as you are. Say, “Is this your first time coming here?” Learn new skills and find opportunities by reaching out to other journalists. Don’t just limit yourself to people you meet. Look up your journalist idols and reach out to them. You can network both in person and through correspondence, such as email or social media.  When you contact your idol, explain that you are pursuing journalism and use their work as an example of good journalism. You could say, “As a developing journalist, I consider your work to be a model of the work I aspire to produce.” Tell your idol your purpose for contacting them so that they know that you aren’t just sending fanmail. You could say, “I hope that by following you and your work that I can reach the same levels of success that you have.” . When you’re putting yourself out there - whether through your writing or when meeting new people - confidence is essential to helping you be successful. You need to be able to approach others and form relationships that help you, and you also need to project that you know your worth.  Don’t compare yourself to others; instead, focus on being who you are and sharing that with the world. When you catch yourself thinking negative thoughts about yourself, turn the thought around and make it positive. It’s normal to think bad thoughts about yourself sometimes, so...


Струсите остатки воды. Оставьте фильтр в теплом сухом месте. Дайте фильтру полностью высохнуть.

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Shake off the filter over the sink. Tap the filter against your hand or the sink to expel extra droplets of water. Set the filter down horizontally, unless your model’s directions instruct otherwise. Never put your filter in a microwave, tumble dryer, or near an open flame. For example, leave your filter outside in the sunshine, or near (not on) a radiator. Leave the filter to air dry as long as needed. Make sure it is entirely dry before putting it back into your machine.  Some upright and cordless models – such as DC07, DC15, DC17, and DC24 –  should air dry for twelve hours. Some models – such as DC17 (upright) and 360 (robot) – should air dry for twenty-four hours.


Сузьте список. Критически оцените название. Произнесите свое название вслух. Краткость – сестра таланта. Если вам нравится делать обложки для книг, сделайте набросок для своей книги.

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Go through your list of ideas and pull out ten favorites. Follow the steps below to evaluate each title. Examine each title. If there is no clear winner, narrow it down to your favorite four or five and repeat the process. Review the title with your editor, publisher, or a friend whose judgment and scrutiny you can trust. Would it attract the attention of people who would enjoy your work? Does it make sense? Is it memorable? Does it relate to the contents of your book? How does it sound? Does it have good flow and rhythm, making it easy and pleasant to say? If the title sounds strange, or is difficult to say, clumsy or just somehow not right this is likely an indication that this is not a good title. Keep your title as short as possible, no longer than a few words. Long titles are difficult to remember, and rarely reach out and grab a passing reader. If you think more detail, is necessary, attach a subtitle. For example, the cover of Wild Swans shows off the short, punchy title, and adds the informative subtitle Three Daughters of China in much smaller text. Authors may or may not have any involvement with cover art. But if you do, many find a little visualization helps. Sketch a simple book cover just to get an idea of the title's impression. Play with different arrangements of the title and your name. Does it pop out at you from the shelf? Is there a drawing that would work particularly well with the title?   Be careful of being overly hung up on details at this point. If you have an illustrator to do this part, keep in mind he or she will be working with the graphic elements. Your title might look perfect with the right font, or a clever design. Depending on your publisher, you may or may not have input on the design of the cover anyway.


Сушите чистое белье на веревке. Используйте мыло, чтобы ароматизировать ящики и шкафы. Используйте хлопковые мешочки с травами. Обработайте вещи спреем для ткани. Уничтожайте неприятный запах в шкафу и ящиках.

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Hang your laundry to dry on a clothesline outside once they’ve finished washing. Freshen your clothes with more sunlight and air circulation than a dryer allows. This is an especially good idea if any articles were particularly stinky to begin with. Of course, this is only a good idea if outside is smelling nice and fresh. So if your neighbor is smoking meats for a barbecue or something like that, stick to the dryer instead. Choose a strongly-scented bar of soap to store with your clean laundry to make them smell fresh and clean long after they’ve been washed. Simply place the soap in a cotton muslin bag or stitch together a pouch for it using a similarly light fabric that will allow the scent to escape. Then place one in each drawer to your dresser, as well as your closet. If the smell of soap isn’t something you want to carry with you, try filling cotton muslin bags with your favorite herb(s) instead. Store these in your drawers and closets to scent your clothes. Additionally, fill some bags that are small enough to fit in the pockets of whichever clothes you wear the least to keep smelling nice for longer periods. Keep your clothes smelling sharp with a scented fabric spray. Use a store-bought product like Febreeze if that suits your fancy. Or, make your own by filling a spray bottle with water and adding some drops of your favorite essential oil. Some essential oils may stain white or light fabrics. Before spritzing your whole wardrobe, do a test spray on an article that you don’t care about to make sure it won’t do so. If your closet or dresser has its own distinct smell that you’d like to keep out of your clothes, open a box of baking soda and keep that inside to absorb the closet or dresser’s odor. Alternatively, try filling an open container with coffee grounds and use that instead. Either way, replace it periodically (about once a month) since these can only absorb so much.