Problem: Write an article based on this summary: Install WinRAR. Find the ISO file. Select the ISO file. Right-click the ISO file. Select Open with. Click WinRAR archiver. Review your ISO file's contents.

Answer: WinRAR is a free-to-install program that you can use to open many file types, including ISO files, and while you're encouraged to pay for WinRAR after the trial period ends, there is no penalty for failing to do so. You can install it by doing the following: Go to https://www.rarlab.com/download.htm in your computer's web browser. Click WinRAR x64 (64 bit) 5.61 near the top of the page. Double-click the downloaded setup file. Click Yes when prompted. Click Install. Click OK, then click Done. Go to the folder location of the ISO file you want to open. Click once the ISO file to do so. Doing this prompts a drop-down menu. It's in the drop-down menu. A pop-out menu will appear. This is in the pop-out menu. Doing so opens your ISO file in WinRAR. It may take WinRAR a few minutes to fully extract the ISO file. You should be able to see each of the ISO's files in the WinRAR window. Many ISO files will have a "setup" file (e.g., setup.exe) that you can double-click to run.

Problem: Write an article based on this summary: Identify learned, self-doubting thinking. Think more positively. Change the way you approach your goals.

Answer: Studies have shown that self-doubting or self-limiting thoughts affect your ability to perform well and achieve what you may already be capable of. In other words, if you have learned to doubt yourself, your abilities, and your chances of succeeding, then you may be setting yourself up for failure. It's important to remember that thinking poorly of yourself is not an accurate reflection of who you are, even though these socially-learned behaviors and thought patterns begin to feel real over time. Any time you find yourself thinking something negative about yourself or your abilities, take a step back and question where that thinking comes from. Ask yourself what proof you have that you will fail at the task at hand, and you'll quickly see that self-doubting thoughts do not have any foundation in reality. You'll never know if you can succeed or not unless you try. Think of it as an experiment - you cannot reach an accurate conclusion without first collecting data, and each situation requires its own set of data. Simply put, the more you believe in yourself and your abilities, the more likely you are to continue trying and succeeding. Once you've silenced your self-doubting thoughts, you'll need to replace them with more constructive, useful thoughts. You can do this by acknowledging your talents and abilities, and by learning to accept the positive compliments from others. Recognize that everyone has strengths, talents, and abilities, including you. Identify areas that you can change, rather than dwelling on your faults or perceived weaknesses. Exercise positive self-talk. A good way to start thinking more positively is to refrain from saying anything to yourself that you would not say to another person. Any time a negative thought enters your head, try to respond to it with an acknowledgement of something good about you. Before you attempt to tap into your subconscious mind's abilities, it may be worth changing the way you consciously think about your goals and aspirations. Even if you dream big, it's important to be realistic by setting manageable, achievable goals. The best goals are often called S.M.A.R.T. goals: Specific, Measurable, Achievable, Results-focused, and Time-bound. Specific - be clear and unambiguous with yourself about what it is you hope to accomplish. Measurable - make sure that your goal's outcome can be quantified. You want to know by the end that you've accomplished your goal. Achievable - don't set yourself up for failure by desiring a goal that cannot possibly be accomplished. Make sure your goal is something that you can reasonably achieve, given your current or soon-to-be-acquired knowledge and skills. Results-focused - make sure your goal has an endpoint, and isn't just an endless series of activities. Again, it's important to know that you've accomplished your goal at the end. Time-bound - your goal should be structured within a realistic timeframe. Your timeframe should be realistic enough to allow for the necessary work you'll have to put in, but also have some sense of "urgency" (like a self-imposed deadline) to prevent endless procrastination. An example of a SMART goal would be to work towards finishing a manuscript and submitting it to publishers by a self-imposed deadline, rather than simply hoping to get a book published and never finding the time to finish writing it.

Problem: Write an article based on this summary: Figure out fuel that works for you. Pack your bag. Know your aid stations.

Answer: Since you are practicing long runs during each week of training, you'll also want to practice fueling during those long runs. Most ultra-runners aim to consume 200-400 calories per hour, eating as often as every 30 minutes. You'll want to start out experimenting with energy gels during your training runs. These are fast-acting high carb gels that are easy to digest. Gradually work in other solids like energy bars, bananas, and nuts. Stay hydrated. The best rule of thumb is to drink before you are thirsty during long runs. The choice and size of your backpack will depend on the length of your race and the expected conditions during the race. Choose a bag that is comfortable to run with and practice running with it during training. Some things to include in your bag may be: blister bandages, a mix of fuel (energy gels/bars/chews), electrolyte drink and water, first aid kit, tissues, a map, mobile phone, sunglasses, a lightweight waterproof layer, lightweight gloves, a cap or hat, a head flashlight (if running at night), sunscreen, and a plastic bag for waste, wet clothes or tissues. You may also want to bring a lubricant for your feet to help prevent chafing during the race. Look on the race website for information about aid stations. Find out the types of food, drink, and supplies available, and where the stations will be located. This will allow you to figure out what to bring with you on race day and what to leave at home. The less you have to bring, the lighter your pack will be for most of the actual race.

Problem: Write an article based on this summary: Choose a date for when your plan will start. Pick a method. Prepare for cravings.

Answer:
Committing to a start date adds structure to your plan. For example you might choose an important day such as a birthday or holiday, or just pick a date you like. Pick a date within the next 2 weeks. This gives you time to prepare and start on a day that isn't stressful, important, would otherwise lead you to smoke. Decide which method you would want to use, like quitting cold turkey, or slowing/reducing your use. Quitting cold turkey means that you completely stop smoking without looking back. Reducing your use means smoking less and less until you've stopped. If you pick reducing your means, be specific about when and by how much you will reduce your use. For example, it might be simple like saying, "I will reduce my use by one cigarette every two days." You'll have a better chance of success if you combine counseling and medication with stopping, regardless of which method you choose. Have a plan in advance for when cravings strike. You might try hand-to-mouth. This describes the action of moving your hand to your mouth for smoking. Have a replacement to fulfill this need. Try snacking on low-calorie snacks, like raisins, popcorn, or pretzels, when this urge comes up. You might try exercising to combat cravings. Go for a walk, clean the kitchen, or do some yoga. You might also try to control your impulses by squeezing a stress ball or chewing gum when cravings hit.