For a week, keep a log of how much coffee, tea, soda, and chocolate you consume each day. This will give you an idea of if your caffeine intake is at an unhealthy level. 400 milligrams (the amount in four cups of coffee) of caffeine per day is usually considered safe for most adults. However, some people are more sensitive to it and should not even consume this much. If you consume caffeine and you have insomnia, restlessness, anxiety problems, fast heartbeat, headaches, muscle tremors, or extreme fidgeting you may be extra sensitive to caffeine and should cut back to little or no caffeine at all. This will allow you to avoid withdrawals or headaches. Caffeine is a drug that creates adrenaline surges, which your body gets used to. It could take a month to wean yourself from caffeine. If you are consuming a very high amount of caffeine, cut back slowly. Quitting quickly will cause withdrawal symptoms, like headaches. Too much refined sugar and foods with added processed sugar (candies, pop, cakes and cookies, some cereals) creates energy bursts and troughs, leaving you craving more. During the brief energy bursts, you are likely to fidget. Keep a log in a notebook, similar to your caffeine recordings, of how much refined sugar (candy, pop, cookies, etc.) you consume in a week. Fruit has some natural sugar, and this will help to slowly lower your intake of refined or artificial sugar because if you eat plenty of fruit you will crave other sugars less. Fruit is part of a healthy diet, and you should try to consume 4 servings (a serving is one piece of raw fruit the size of a baseball, or one cup of smaller fruits or 100% fruit juice) of fruit per day. If you are lacking in energy and turning to caffeine or refined sugar snacks to give you a boost, it may be because your diet is generally unhealthy. Be sure that you are consuming the right amount of a variety of vegetables, fruits, grains, and lean proteins each day. You should try to eat 4 servings of vegetables (one cup of raw or cooked veggies or vegetable juice, or 2 cups of leafy greens is one serving), 4 servings of fruit, 6-8 servings of whole grains (depending on age, gender, and activity level), 2-6 servings of lean protein (depending on age, gender, and activity level), and 2-3 servings (one cup) of dairy or dairy equivalents daily.
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One-sentence summary -- Consider how much caffeine you currently consume. Cut your cups of coffee in half, or cut 1 cup each week. Keep track of how much sugar you consume. Replace your sugary snacks with fruit. Give yourself healthy diet choices.

Businesses cannot file for Chapter 13, even if you are a sole proprietor. You must have a certain amount of disposable income. Your debts cannot be too high. You do not qualify for Chapter 13 bankruptcy if your secured debts exceed $1,149,525. Also you must be current on your income taxes. You must prove that you filed your federal and state income taxes for the past four tax years. List all of your financial data. Indicate your income. Value your property. Enter your repayment plan. The forms for Chapter 13 are the same as the forms from Chapter 7. Download the forms from the U.S Court's website. A trustee will be appointed to your case by the court. Realize, however, that the trustee represents your creditors, not you. This person's job is to verify your information, look for fraud and administer the bankruptcy procedures. If you feel you need representation, you should hire an attorney. However, you are not required to have one. Within approximately one month of filing for bankruptcy, you will attend a meeting with your creditors. The trustee will arrange this meeting. Here you will answer questions about your debt and negotiate the terms of your repayment plan. Shortly thereafter, you will attend a confirmation hearing with a bankruptcy judge who will confirm your repayment plan..
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One-sentence summary -- Evaluate your eligibility for Chapter 13 bankruptcy. Fill out the bankruptcy forms. File your bankruptcy forms with the court. Attend two hearings.

Never dive alone; make sure you have a partner who will be with you the entire time you are in the water. The "buddy system" is essential to freediving safely. Your buddy is responsible only for you and you are responsible only for them. One partner is always on the surface monitoring the diver and ready to provide aid if necessary. These are crucial pieces of equipment for freediving, and it is important to choose masks and snorkels that are comfortable and securely fit your face. An air mask should be low volume. When freediving, you will need to equalize which involves exhaling through your nose to balance the pressure. With a low volume mask, you don't not have to exhale very much to equalize; this means you use less oxygen. Air masks should be made of tempered glass so they withstand the water pressure without breaking, and they should fit securely to your face. To test the fit, hold a mask to your face then breathe in gently through your nose. If the mask remains on your face after a few seconds, it is a good fit. Snorkels should be easy to remove and comfortable to wear. For convenience sake, look for a snorkel that will attach to your mask. Fins are another important part of freediving gear. They help you to move efficiently under the water. There are two types of freediving fins: bi-fins and monofins. Most beginners should start with bi-fins. These resemble scuba diving fins but are longer. Most beginners choose soft or medium-soft blades. Make sure they fit securely and are comfortable, as you will wear them throughout the entire dive. A monofin is a single fin that you place both feet in, like a mermaid tail. They are more effective than bi-fins, but much harder to master. Weight belts are belts designed to have diving weights easily clipped to them. These weights prevent you from floating to the surface as you dive. Lanyards are used to attach you to the line. This helps guide your descent, and it is an important safety device. If you black out or need assistance, your partner can travel down the line and know precisely where you are located. Not all freedivers use weights or lanyards, but they are useful pieces of equipment, especially for beginners. If you are diving with a class or group, a line or buoy will most likely be provided. If you are diving in cooler temperatures, an exposure suit and gloves will be necessary.
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One-sentence summary --
Find a buddy. Buy your air mask and snorkel. Purchase your fins. Buy your weight belt and lanyard.