INPUT ARTICLE: Article: every day. Studies suggest that meditation can physically change your brain to make you happier, calmer, more empathetic, and more focused. Many people are intimidated by the thought of sitting quietly for long periods, but even just a few minutes a day will help. Set a goal to sit quietly with a clear mind for 10 minutes each day. This won't be easy at first. You might only be able to go 1 or 2 seconds before a thought flies into your mind. When thoughts and worries come into your mind, observe them without judgement, and then let them pass. Treat your mind like a muscle. Work up to longer moments of quiet just as you would work up to heavier weights when weight-lifting. Some people find it helpful to name the thoughts that come into their mind as they go by. For example, if work stress comes to mind, just say in your head, "Work" and then allow the thought to pass out of your mind, like a cloud drifting across the sky. If you're not particularly good at sitting and meditating, try starting with a walking meditation. Find a quiet space and walk from one end of it to the other, back and forth, paying careful attention to the experience of walking. Pay attention to how your feet feel on the ground; how the air around you feels; to any noises that you hear; or any smells that might be there. As thoughts come into your mind, don't engage with them, just let them pass and work on quieting your mind once more. The key is to be fully present in the moment and really experience everything around you. This is also referred to as being mindful. Try to slow down and be present in each moment, and to do things with intention. Doing this will help you feel more joyful and calm every day. This may be difficult at first, but it will get easier with time. Whenever you get distracted, just gently draw your attention back to the moment and your intention. Keeping a regular journal can help you get in touch with yourself and how you really feel about things. It can also help you solve problems and relax. Set aside 20 minutes each day to write in your journal. It's ideal to write in a physical journal as opposed to using your computer. Go to a bookstore and get yourself a nice journal that you feel excited to write in. You might also get yourself a nice pen! If you're so worried about your privacy that you can't bring yourself to write in a physical journal, use a password-protected text document instead. Using a physical journal will be more effective, but any journal is better than nothing! Countless studies have linked the use of technology including computers, cell phones, and TVs to sleeping problems and depressive symptoms. It's important to set time aside each day to do something that doesn't involve looking at a screen: read a book, go for a walk, meditate, or do whatever may appeal to you. People who spend a lot of time on the Internet and social media are particularly prone to fatigue, sleep problems, and depression. Signs that you're spending too much time online include staying online longer than intended, losing track of time while online, and being unable to cut down on the time you spend online. If you think you might have a problem, start keeping track of how much time you spend online. You can do this in a calendar, notepad, or other device, but just be sure to be consistent. There are also online resources available to help you limit the time you spend on your computer. Having a messy house and work space can make you feel anxious and overwhelmed. If you spend a lot of time in cluttered, messy spaces, you might have trouble feeling refreshed. The physical act of cleaning might even get your blood pumping enough to make you feel a bit better, and having a less cluttered living/working space will definitely help your mind feel more clear and refreshed. Experts suggest making the task of cleaning more fun by setting a playlist of your favorite music to clean to.

SUMMARY: Meditate Do a walking meditation. Learn to live in the moment. Write in a journal every day. Disconnect. Clean your house and/or workspace.

In one sentence, describe what the following article is about: Think about your past interactions with the hater. There might be absolutely nothing you can do but you might discover their hate is rooted in a single conversation, action, or event that could easily be rectified. This does not mean that you have to make an effort to resolve the problem; rather, it will allow you to identify the source of hate and provide you with the knowledge of how better to live your life around the hater if you choose. People are often quick to judgment and perhaps there was a bad first impression left by you. If so, try to re-approach them and let the hater get to know you a little better. Their attitude might change. The same can be said about shyness. Some people mistake shyness as rudeness. Make an effort to at least say hello or good morning. This will at least prove you are not ignoring them. You might illustrate your success in way that another person might perceive as boastful. Or, they might be jealous of your achievement because they lack the traits necessary to attain the same success. In this case, you might want to tone down your triumphs for the sake of peace. Joking or horsing around could also lead to issues with haters. Some people don't like to see others enjoying life when they are miserable or they might not be part of the "in" crowd and resent it. Either try to include everybody in the fun or simply cut it out when the hater is present. The issue the hater has with you is their problem and not yours. The quicker you realize this the quicker you can come to peace with the situation. Indeed, most haters have no real basis for their animosity The most direct way of dealing with the problem is to ask them what their problem with you is if they have not already made it clear. If it is their own personal problem, tell them to seek help and leave you out of it. It is important to remember that hurt people hurt people. Have you ever met a happy, well-adjusted person hurt you or somebody else? Of course not because they don't waste their time being negative and hurtful. Don't take on a hater's vicious criticism. Since they spend so much time trying to destroy your image they spend less time being creative and constructive. Avoid their problems so that you can move forward with your life. As a person, no matter if you ignore the hater or not, you will still probably wonder why they are giving you such a hard time. In order to come to some type of conclusion, think about the situation from a different perspective. Look at it from a third person's point of view and find the source of the problem. Seeing the situation from a new angle will help you rationalize their hate on a deeper level. No matter how much you try to avoid it, there could have actually been something you did to make a hater dislike you. As hard as that can be to accept, try to put yourself in their shoes and consider what issues they might be dealing with.
Summary: Evaluate past interactions. Understand that this is not your problem. Change your perspective.

INPUT ARTICLE: Article: Tap the Mail app icon, which resembles a white envelope on a light-blue background. Tap the "Back" button in the top-left corner of the screen until the "Back" button disappears. It should be near the bottom of the page. If you don't have an "ICLOUD" section on the "Mailboxes" page, your Apple Mail account isn't linked to the Mail app. Doing so opens your iCloud Mail inbox. It's in the top-right corner of the screen. Tap an email that you want to mark as spam. It's in the bottom-left corner of the screen. A menu will appear. This option is in the menu. Doing so will immediately move the selected email to the Junk folder. It's in the top-left corner of the screen. This is a few folders below the Inbox folder. You'll find this in the top-right corner of the screen. This will empty the Junk folder.

SUMMARY:
Open Mail. Make sure that you're on the "Mailboxes" page. Scroll down to the "ICLOUD" section. Tap Inbox. Tap Edit. Select a spam email. Tap Mark. Tap Move to Junk. Tap the "Back" button. Tap Junk. Tap Edit. Tap Delete All when prompted.