INPUT ARTICLE: Article: Your back (left) knee should be almost touching the floor. Contract your front (right) quad along with your hamstrings and glutes to push yourself back up to the starting position. Focus on doing each rep slowly and steadily to avoid knee strain. Alternate sides with each rep.

SUMMARY: Bend your front (right) knee so that it is at a 90 degree angle with the floor. Keep your weight on your front (right) heel. Repeat these motions on your left side.

INPUT ARTICLE: Article: It is quite common to discount our own strengths, talents, and abilities. But taking time to find and acknowledge your strengths will aid in increasing your self-esteem. Taking stock of your strengths can help you to use these in situations where you feel insecure as a little reminder of your worth and value. Write down your strengths in a journal. Write down what makes you feel strong and capable. What are you doing in these moments? What is happening that you are able to recognize your strength? Start a strength box that you can go to when you are feeling "less-than." Inside the box, include different pieces of paper with your strengths listed on them, or pictures or objects that remind you of your strengths. If you have a hard time coming up with your strengths on your own, ask your family and friends what they think your strengths are. An outside perspective can be helpful. Journaling is a tool you can use to organize your thoughts and feelings, as well as gain insight into moments or situations you feel insecure. Not only is journaling beneficial to emotional health, but it has been shown to improve immune health and reduce stress. Start by journaling for 10 to 20 minutes per day for stress relief and increased clarity on your insecurities. If you don't know what to write about, start with these prompts: When do I notice feeling insecure? What is it about these moments that cause my feelings of insecurity to increase? How old is my insecurity? Has it always been there? When did it show up? How has it changed? Negative thoughts about yourself can deflate your self-esteem quickly and keep you feeling insecure about yourself. Put-downs, fear of failure, and other negative thinking will keep you feeling as though you are not enough. Start changing these mental habits to begin to build yourself up and increase your confidence. Here are some example of how you can begin to change how you think about yourself: Say you have a thought such as, "I don't have anything interesting to say, so I can see why people think I'm pathetic." Catch unkind thoughts like this and make a conscious effort to change these thoughts by correcting yourself. Tell yourself: "Sometimes I don't have much to say, and that is okay. I don't have to keep others entertained or take on the entire responsibility for this conversation." Replace critical thoughts with productive thoughts. For example, here is a critical thought: "There is no way I am meeting everyone for dinner. Last time I went, I was so embarrassed at my off-topic comment. I am so stupid." Replace this with a productive thought: "I was so embarrassed at the last dinner, but I know that I make mistakes and that is okay. I am not stupid. I just made an honest mistake." As you practice catching these thoughts and changing them, you will notice that you self-esteem will increase along with your confidence. Other people can't see your insecurity because it's not a visible characteristic. People won't automatically recognize you as insecure if you don't tell them. Keep this in mind as you approach new situations. If you are feeling insecure about attending a new school, for example, remember that your peers can't see this aspect of you.

SUMMARY: Take stock of your strengths. Make a "strength box" with reminders about your strengths. Try journaling about your feelings. Replace negative thoughts with positive ones. Remember that your insecurity is invisible.

INPUT ARTICLE: Article: Make sure you're signed in with the Facebook account that you want to change the text message settings for. You'll see this in the lower-right corner of the screen. You'll no longer receive text messages at the mobile number associated

SUMMARY: Open the Facebook app. Tap the button. Scroll down and tap Settings. Tap Account Settings. Tap Notifications. Tap Text Message. Tap Edit in the Notifications box. Tap the Get text notifications box to uncheck it.

INPUT ARTICLE: Article: Making contact with your loved one is an important part of making amends. Don't wait around for your loved one to reach out or for it to happen naturally. When your loved one is ill and dying, make it your first priority to get back into his or her life. Try making a phone call, sending a letter, or stopping by to see your loved one. There is no right way to make contact, so choose most comfortable option for you. Keep in mind that it might be difficult to reach out, especially if it has been a while since you last talked. When your loved one is dying, there may be times when he or she is not feeling well or is out of it because of medications. These might not be the best times to try to make amends. Instead, pick a time when your loved one is awake and alert enough to listen and understand you. Try asking your loved one's caregiver about the best time to stop by or call. When you make amends with your loved one, you may want to ensure that you will have some privacy to talk. It might be hard to express your feelings with other friends or family members around. Your loved one may also be less likely to want to talk to you or listen to what you have to say if other people are around. Try requesting privacy with your loved one by saying something like, "I was hoping just the two of us could talk for a while. Would that be okay?" If your loved one agrees, then the other people in the room might just leave. If not, then try saying, "Could you please excuse us for a few minutes?" When you are trying to make amends with your dying loved one, try to do it as soon as possible. If you know that your loved one is going to die but hasn't died yet, you have the time to make amends. This will help you avoid the guilt and regret of your loved one passing before you made amends. Even if your loved one's doctor has given your loved one a certain number of months to live, you should not wait. The sooner you make amends, the more time you will have with your loved one to repair your relationship before they die.

SUMMARY:
Make the connection. Pick the right time to reconnect. Request a private conversation. Don't put it off.