Don't think about your old, broken down car. Instead, picture yourself driving a new car. This puts the focus on what you want to bring into your life, rather than what you want to eliminate. It sends the message to the universe that you expect good things to happen! The idea behind this is that what you're thinking about is what you want in your life. So if you think, "I wish I had a car that didn't break down all the time," you're still focusing on your old car, not a new one. As another example, think to yourself, "I'm studying hard to get a good grade," rather than, "I hope I don't fail this semester." It's important to avoid phrases that rely on negative words like "no" or "not" to state what you want, such as "I don't want to lose my job." Similarly, include the words for what you want to avoid attracting the wrong thing. For instance, "I don't want to lose" sends out the word "lose," while "I want to win" sends out the word "win." Close your eyes and picture yourself living the life you want. Imagine doing your dream job, showing off your talents, or sliding into your new car. Do this everyday to solidify your intentions and bring them one step closer to reality. Always picture yourself being successful. For example, imagine yourself getting a promotion at work, not just going about your day-to-day activities. You don't want to just get the job; you want to excel at it. Appreciating the good things in your life helps you feel better about your life, which supports your positive mindset. List the things you're grateful for aloud, or write them in a gratitude journal. Additionally, thank people for the good things they add to your life. For example, write 3 things you're grateful for every morning before you get out of bed. This helps you start your day in a good mood. at least 5 minutes a day to lower your stress levels. Stress is a normal part of life, but too much can be overwhelming. Relieve your daily stresses with a short meditation that will relax both your mind and body. For a simple meditation, sit in a comfortable position, then close your eyes. Focus on your breathing, letting your thoughts come and go. You can find guided meditations online or through an app like Calm, Headspace, or Insight Timer. Worrying can make you manifest what you're trying to avoid. When worries happen, challenge them by questioning how likely they are to happen. Then, think about what has happened in the past when you worried. Next, consider how bad the worst case scenario would be if your worried thoughts actually happened. You'll likely realize it's not that big of a deal in the long-run. For example, let's say you're worried you'll embarrass yourself during a presentation. How likely is that to happen? Has it happened before? If you did mess up, would it really matter? Would you still think about it a year later? You'll likely recognize your worry isn't really a big deal. It also helps to think about what your life might be like in 5 or 10 years. Will the thing you're worried about even matter then? Probably not. For example, you might worry about failing a test, but you likely won't even remember the test in 5 years. At first, it will be hard for you to keep your thoughts positive. It's natural for negative thoughts to come back to you. However, you can help yourself focus on the positive by intentionally confronting negative thoughts. Acknowledge them, dismiss them, then replace them with something positive. With practice, you can become more positive over time. For example, you might catch yourself thinking, "I keep working so hard, but I don't seem to be getting anywhere." Stop yourself for a moment and think about why you're having this thought. Then, list the positive things you've experienced while working on this goal, such as learning new things or having new experiences. Finally, choose to see something positive in the situation. You might tell yourself, "I'm getting better over time, and I'm proud of my progress."
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One-sentence summary -- Focus on what you want in your life, not what you're lacking. Phrase your desires using positive terms. Visualize your dreams coming true. Express gratitude for what you already have. Meditate Replace your worries with thoughts about how things could go right. Give yourself time to learn how to stay positive because it can be hard.

When you don't get enough sleep, your body releases hormones that affect you in many negative ways including building muscle. Prioritize sleep and try to get as close to 8 hours nightly as possible. While you're sleeping is when your body gets the rest it needs to build muscle. Putting on mass requires dedication. A great way to dedicate yourself to your workouts is to set a schedule and stick to it. Get a calendar and mark which 3 days of the week you're going to go to the gym or workout at home. Remember to reward yourself sometimes! Go to a movie or buy a new top. NEAT, non-exercise activity thermogenesis, is the term for all of those small daily movements and activities that may just add up as calorie-burners. Fidgeting, walking, pacing, climbing stairs most people don't burn many extra calories at all, but if you do these things often throughout the day, you could possibly be burning up to 2,000 extra calories daily. If you truly struggle to gain weight, pay attention to your NEAT activities you may be able to save yourself some calories. If you pace or fidget because you're nervous, try relaxation techniques like deep breathing exercises, or a few minutes of meditation. If your extra movements are just a habit, pay closer attention and be mindful. Sit with your feet planted firmly on the ground so you don't tap your foot or shake your leg, and otherwise focus on keeping your body still and calm. Accept your body, especially if you are a teenager and are still growing. When you reach adulthood your metabolism and body shape may change. Remember that muscle gain is a slow process and takes dedication and time keep at it, and you'll get there!
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One-sentence summary -- Get 8 hours of sleep or more every night. Make exercise part of your routine. Minimize your NEAT score, if necessary. Be patient with yourself.

You can use a spray bottle to completely cover your sneakers with bleach, or to splatter them. Here's a lit of what you will need: Canvas sneakers Bleach Water Spray bottle with nozzle Rubber gloves This will help you bleach them more evenly, and prevent you from damaging the laces. Even though you are working with a spray bottle, there is a good chance that some bleach may drip onto your skin. The gloves will keep your skin safe. For a stronger solution, use one part bleach and one part water. For a weaker solution, use one part bleach and two parts water. The bottle should have a nozzle with two to three settings: spray, mist, and off. This will mix up the bleach and water inside. Use the "spray" setting to squirt a few splatters onto your sneakers. This will give you a sort of galaxy effect. Use the "mist" setting and spray your shoes all over to completely bleach them. This may take around 20 minutes to several hours. The longer you leave them out, the lighter they will become. Keep in mind that some darker fabrics will never turn white. Some, such as black, may turn brown or orange. This will not only stop the bleach from acting, but it will also get rid of the smell.
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One-sentence summary --
Gather your supplies. Consider taking the laces out of your sneakers. Put on a pair of rubber gloves to protect your hands. Fill a clean spray bottle with bleach and water. Close the spray bottle and shake it. Start spraying your shoes. Set the shoes out to dry. Consider washing your shoes with soap and water once you get the color you want. Re-lace your sneakers if you took the laces out.