Although it can be hard, it is sometimes best to end a friendship that has become negative or toxic. If a person continues to hurt you, it's unhealthy to keep them in your life. Once you remove a negative relationship from your life, you'll be able to focus on the true and trustworthy friends that you still have. Tell this person that you no longer wish to be friends with them. Remain calm and keep your "goodbye" conversation simple. You don't owe them any explanation, but it will make you feel better to be honest with them and give yourself closure. If you're unsure of what to say, use this formula: "Because of _______, I no longer wish to be friends with you. Your actions hurt me and made me feel ______." Technology makes distancing yourself from someone more difficult, so don't leave any window open for them to hurt you even more. Unfriend / unfollow them so that you don't have to see any of their posts, or block them if they're doing things like harassing you. Don't check your ex-friend's social media accounts. You need to give yourself space from them, and checking what they post on social media might upset you. If and when you meet accidentally, stay calm and collected. If you have friends in common, it may be difficult to avoid each other. If this is the case, it's not fair to ask your friends to choose between you two. Instead, ask your friends to let you know if the ex-friend will be at a gathering, and avoid going if he or she attends. If you do see your former friend in public, keep your distance and ignore them. There is something to learn in every situation, and this is no different. Look at this outcome from a positive point of view, as opposed to a negative one. For example, you now know that this person isn't a real friend, so you don't have to let them hurt you anymore. Hopefully you've learned how to better deal with conflict and how to stand up for yourself. Learn from this experience. You should never treat a friend the way this ex-friend treated you. This goes along with the famous saying "Treat others as you wish to be treated."
++++++++++
One-sentence summary -- Remove yourself from the relationship. Delete your friend on social media. Remain civil when you see each other. Self-reflect.

Q: Not only will developing a routine make it easier to get yourself to the gym and keep yourself accountable, it will also enhance the progress you see over time. Look at your schedule before every month and set consistent, weekly times to visit the gym. Keep your days off consistent and make sure you spend the same amount of time at the gym each week to keep consistency a part of your workout. Keeping a routine will increase your chances of being consistent and will help you in other parts of your life. Getting out of a stuffy office and releasing some endorphins during a workout every day will keep you productive at the gym and at work. By paying close attention to your improvements over time, you will be excited to get in the gym and the experience will be more enjoyable. You can track progress in many different ways. Watching your weight drop, measuring your body fat percentage, keeping track of your reps for each workout, and taking pictures of yourself every month are all valid ways of tracking progress. Other options for tracking include keeping up with your distance traveled on the treadmill, how many flights of stairs you've climbed, how many laps you've swum, or how quickly your heart rate drops back to normal after cardio. Bringing a friend to the gym will not only make working out a fun, social activity, but it will also hold you accountable on days when working out seems unbearable. A good friend will help get you to the gym and will keep you busy while you are there. Also, consider hiring a personal trainer who will act as a motivation while you are working out as well. Personal trainers will not only help motivate you, but they will make sure you are maintaining good form, which will decrease your chances of injury. Working out in large groups will keep you motivated to finish the workout and may spark a competitive element to your exercise routine. Many gyms offer free classes, including cycling, cardio dance classes, and body-weight workouts. Reserving a space in a workout class can keep you accountable and motivated if you are feeling lazy. Many gyms will have workout classes available throughout the day so you can plan around your own schedule. Writing down your aspirations for the day will give your workout a realizable structure and hold you accountable. Set realistic goals by being honest with yourself and keeping track of previous workouts. Try to push yourself and set new goals every day based on your previous routine and progress. If you are having trouble setting realistic goals for yourself, ask a gym employee to help you create a plan. These gym employees are often informed and there to help. You can create workouts based on your current fitness at https://www.bodybuilding.com/fun/find-a-plan.html. By paying special attention to your form and technique, you will be able to work out for longer, work out harder, and you will see more results. Focusing on proper form will also help you avoid injury and keep your body healthy, ultimately allowing you to enjoy more time at the gym in the long run.
A: Develop a consistent routine. Track your progress. Find a gym partner or hire a private trainer. Sign up for a workout class. Set realistic, reachable goals for yourself. Focus on proper technique and form.

Article: Set a specific bedtime for yourself that is eight hours before your alarm normally goes off. Continue this bedtime ritual for several weeks (including weekends). Over time you will start getting a good understanding of your body's natural sleep requirements. Keep a notebook next to the bed where you can log each day when you fell asleep, how easily you fell asleep, whether you woke up before your alarm went off or not - notate any and all information about your sleep/wake cycle. After establishing your natural sleep patterns, you can start training your body to wake up earlier, since you'll know how much sleep your body naturally wants. Our bodies make and secrete into our bloodstream a hormone called melatonin, which stimulates sleep and controls sleep/wake cycles. Melatonin supplements are available to buy over the counter at almost all pharmacies and grocery stores (look in the vitamins and supplements section). To help reset your body's clock, try taking a low dose of melatonin (0.5 to 1.0 milligrams) approximately five hours before bedtime for several days in a row. After a few days of this, your body will reset its internal clock, allowing you to get to sleep earlier and also wake up earlier the next day. Melatonin supplements are generally considered safe for everyone, but always consult your physician before adding a new supplement to your daily intake, especially if you have any serious health conditions or take other medications. Instead of making a drastic change overnight, this method will ease you into being a morning person. Determine what your new wake up time will be and set that as your goal. Keep your current wake up time, and start waking up earlier by one minute each day. Your body's internal clock will begin to naturally reset itself. For some, this method might seem too slow. However, keep in mind that the least jarring and most successful sleep schedule changes happen slowly and gradually. If you want waking up earlier to become habitual for you, maintaining the same schedule on the weekend that you do during the week is a must! The continued repetition of a consistent sleep schedule will ensure that the habit of waking up earlier is established within your body's internal clock. Studies show that having a specific sleep schedule during the week and sleeping later on the weekend to recover can actually cause a person to feel tired and jet-lagged once the new week begins. This throws off all of the progress you made during the week!
Question: What is a summary of what this article is about?
Get to know your body's internal clock. Try melatonin supplements. Wake up one minute earlier every day. Stick to your new sleep/wake schedule on the weekends.