INPUT ARTICLE: Article: Use tacks or pins to anchor the green screen material to the wall. Smooth out any wrinkles on the cloth or paper keeping the material taut when hanging it, pulling it as tight as possible. Make a distinct crease where the green screen meets the bottom of the wall, pinning down with tacks, too. If the green screen is not pulled tightly there will be shadows throughout the screen and the image you use in post production will be distorted. If you do not plan to record or photograph your subjects lower body, you will not need to let the green screen fall to the floor. . The best way to make sure your lighting is even, and make green screen filming easier down the road is to set up three-point lighting. To do that, have one light facing the subject, and then organize the other two lights so they form a triangle. This enables you to provide illumination from the sides, and reduces the amount of shadows your lights create! Your entire green screen should be one consistent shade of green. However, make sure you also match your foreground lighting to the background image you'll be adding to the frame in post production. This will help your green screened image look more natural. If your background image is on a bright beach, create a bright, even light setting. If your background image is set in a dark cave, try matching your foreground lighting to this environment by diffusing the light more. If you are using more than two lights, be sure to distribute the other lights equally apart as well, avoiding particularly bright spots or inconsistencies. Consider using an extra light source to light the subject of your project, setting the light source far away to maintain the consistent, even lighting. Whether you are recording video or photographing your subjects, ask them to stand in the center of the frame. Ask them to stay in this position during the lighting process and camera set up. Determine where your actors will be standing for the majority of the shoot, and ask them to stand in several different positions if they will be moving around a lot. Make sure your actors are aware of the space, and that they're careful to never move their body outside of the green screen. Have your actors stand 8 to 10 feet (2.4 to 3.0m) away from the screen, in order to avoid shadows. Make sure your actors aren't wearing anything green, since ths video editing software might try to replace that color as well. Additionally, avoid reflective jewelry or glasses, since they might cause issues in post production.

SUMMARY: Hang the green screen material on a wall. Set up your three-point lighting Match your lighting to your scenario. Position your actors or subjects during the lighting process. Avoid green clothing or jewelry.

INPUT ARTICLE: Article: People who do not get enough sleep have trouble sticking to exercise schedules. This can be due to increased fatigue. If you tend to skip out on quality sleep, this can be a barrier to weight loss. You need about seven to nine hours of sleep a day. You may feel the need to unwind after a night shift. However, if you get home at 3am and play video games until 5am, you may end up skipping out on high quality sleep. Set a bedtime for yourself and stick to it. Even if it's difficult, having a set bedtime can help you manage your schedule and help stave off weight gain. Working the night shift can be exhausting. However, bingeing on caffeine late at night can make sleep impossible. Avoid going for coffee and energy drinks towards the end of your shift so you don't go home wired and unable to sleep. If your mind is racing with thoughts from work, you need to find a way to shut your brain down. Make a relaxing bedtime ritual for yourself. This can help you wind down and fall asleep. Something you find personally calming can help. For example, taking a warm bath may be a good idea. Reading can also take your mind off of the moment, promoting sleep. You should stay away from electronic screens before bed. The blue light that comes from a laptop or phone stimulates brain activity, making sleep difficult. Stay consistent. If you engage in the same ritual every night, your body will learn to associate that routine with sleep. This will help encourage your brain and body to shut down for rest.

SUMMARY: Get enough sleep. Limit caffeine consumption at the end of each shift. Find a way to shut your mind off after work.

INPUT ARTICLE: Article: Tell your doctor that you have decided that you want to get off Adderall and why. Then work with your doctor to come up with a weaning plan that will suit your individual needs. For example, if your dependency is significant, then your weaning plan may be drawn out and your doctor may recommend therapy or an outpatient treatment program. Dependency is influenced by many factors, including the method of use (snorting, injecting, or swallowing a pill); length of time using the drug; amount taken each dose; family history of substance abuse; and mental health status. Your doctor can also recommend support groups, like Narcotics Anonymous (NA), where you may be able to find the support to help you stick to your weaning plan. These groups can also educate your friends and family members on how to provide you with the best support. Your doctor may temporarily prescribe you antidepressants, or anti-anxiety or mood-stabilizing agents while you go through withdrawal. You may also need to temporarily use a sleep aid. It is essential that you work with your doctor to get off Adderall do not attempt to adjust your dosage on your own. Though the experience of withdrawal will be different for everyone, usually the first week is when you will experience the most severe symptoms. As time goes on, the symptoms should lessen. The more dependent you are on Adderall, the more powerful and longer withdrawal may be. Symptoms may include the following: Insomnia Change in appetite Fatigue Irritability Depression Mood swings Anxiety Tremors Headache Drug cravings Trouble concentrating Lack of motivation Muscle aches Seizures (see a doctor immediately) Suicidal thoughts (contact your doctor immediately) Depending on the size of your dose and how long it takes to leave your blood stream, you may begin experiencing withdrawal symptoms between about six and 36 hours. You will likely experience fatigue, depression, and anxiety. The first week will likely be the hardest, as withdrawal symptoms are often the most intense during this time. You may experience vivid nightmares, irritability, and headaches in addition to fatigue, depression, and anxiety. Try to stay distracted and busy during this time. Attend support groups, meetings, counseling sessions and family therapy if you are not in an inpatient facility. Take any medications prescribed by your doctor exactly as instructed. Make sure you are eating well, getting enough sleep, and exercising to manage symptoms. Depending on your level of dependence, you may begin to feel normal as early as the second week of being off Adderall. You may experience an increase in appetite (as Adderall suppresses hunger), difficulty concentrating, and weight gain. Note that the weight gain is usually temporary, due to a combination of feeling fatigued and a return of your appetite. Your appetite should return to normal soon, and if you begin exercising, you should lose the extra weight.

SUMMARY:
Work with your doctor. Know the symptoms of withdrawal. Expect withdrawal to begin within 36 hours of your last dose. Manage withdrawal during the first week. Anticipate symptoms for the next month to 90 days.