Summarize the following:
Many people with tics have an "urge" before the tic onset, sort of like an itch that you need to scratch. In some way, the tic onset relieves that urge. If you can identify what happens right before you tic, you can take steps to suppress the tic. For instance, maybe you feel a certain tension in the area before the tic, and the tic relieves that tension. For example, tension in the throat may lead to a throat-clearing tic. Once you figure out when a tic is coming on, choose a behavior that will keep the tic from happening. For instance, if the tic is an arm fling, hold your arm tightly against your body. If the tic is clearing your throat, take slow, deep breaths. You'll need to become cognizant of the onset of tics, which is why identifying the preemptive urge is important. Then, you can practice the new behavior over and over, particularly when a tic is coming on to change the pattern. While you may be able to work on behavioral tactics on your own, getting help from a behavioral therapist will likely be helpful. They can show you tricks that you may not think of on your own. They can also help you make lifestyle changes that can reduce the frequency or intensity of your tics. The behavior should stop the tic in the moment, but it also has long-term benefits. Behavioral therapists believe that over time, suppressing a tic can lessen its hold over you. In other words, suppressing the tic every time it happens may mean it appears less often.

summary: Identify the preemptive urge. Pick a behavior to suppress the tic. Work with a behavioral therapist. Be patient.

Summarize the following:
To make yourself a more realistic rifle, you'll need a board about three feet (90 cm) long and six inches (15 cm) wide. You should be able to purchase a board for this purpose from your local hardware store or lumber yard. In addition to the wood that you will form into the main body of your rubber band rifle, you will also need ammunition and supplies to help you cut your wood into the shape of your gun. For this project you should have: Pencil/felt tip marker Woodworking saw (or a common saw) Jig saw (optional) Duct tape (or thin leather strip) Knife Rubber bands Use a woodworking saw for greater precision, or a common saw if that is unavailable, and cut along the outside of the outline you drew on your board. Do this until the outline is completely cut free.

summary: Find a suitable piece of wood. Get your other rifle making supplies. Cut out the outline of your rifle.

Summarize the following:
You don't have to dedicate hours of your day to exercising. Find ways to fit exercise into small blocks of time when you'd otherwise be sedentary. For instance, do squats while you wait for water to boil or for your coffee to be ready. Squeeze in a minute for planks when you first wake up in the morning. Take 5-minute breaks every hour at work to walk around the office and stretch. Spending most of your day sitting in a desk chair is tough on your body. Try using a standing desk, or even a standing desk in combination with a treadmill. If that's not for you, just do your best to take regular breaks to get up and walk around. You could also try sitting on an exercise ball instead of a desk chair. Since you'll need to engage your core muscles to keep yourself steady on the ball, it's a bit like a workout even though you're seated. When getting to your apartment or office, skip the elevator and take the stairs instead. If you can't make it up a 5-flight walk-up, just do 1 or 2 sets of stairs, and try adding a floor each week. Climbing stairs can burn up to twice as many calories as walking for the same amount of time. Instead of driving to nearby locations, head out on foot or ride your bike whenever possible. For instance, turn grocery shopping into a workout by walking to the store a few times a week. If work is too far away to cycle, you could take a bus and get off a few stops early to walk the rest of the way. Some buses have bike racks or allow folding bikes on board, so you could also split your commute between cycling and riding the bus. When you do drive, try parking a few blocks away from your destination, or at the far end of a shopping center's parking lot.
summary: Find small chunks of time to get active throughout the day. Spend less time sitting. Take the stairs instead of using elevators. Walk and ride your bike instead of driving.