solbypau

[solbypau]

I am done letting others into my progress just for them to compare, judge, or make me doubt myself. I worked hard to get where I am, and I don’t need to prove anything to anyone. My success is mine. My journey is mine. I am no longer giving people the power to affect how I feel about my own efforts.

I don’t need to share what I’m reviewing, what I’m working on, or how I feel after an exam for toxic people who seek constant validation through grades and others' approval. I don’t need to join in on answer-checking just to feel validated or worried. I am choosing peace. I am choosing to trust myself. I don’t need to compare because I know that my effort will always pay off in its own way.

I am stepping back. I am focusing on myself. I know what works best for me, and if that means studying alone and keeping my progress to myself, then that’s exactly what I will do. I don’t owe anyone my notes, my strategies, or my explanations I share only with ppl who are supportive and respectful . If others are curious, they will have to find their own way, just like I do. I am no longer available for people who only want my knowledge but don’t truly support me or respect my boundaries.

I will not let small mistakes make me doubt everything I’ve done. I will not let others’ reactions make me feel like I am any less smart. I have proven to myself that I am capable, and I will keep proving it in my own way, at my own pace. I am enough. I am strong. I am moving forward for me.

@bloomzone

[solbypau]

𝑯𝒐𝒘 𝒕𝒐 𝒆𝒎𝒃𝒐𝒅𝒚 '𝒕𝒉𝒂𝒕 𝒈𝒊𝒓𝒍' 𝒘𝒉𝒊𝒍𝒆 𝒔𝒕𝒖𝒅𝒚𝒊𝒏𝒈 𝒇𝒐𝒓 𝒚𝒐𝒖𝒓 𝒅𝒓𝒆𝒂𝒎 𝒍𝒊𝒇𝒆

If you're like me, and you cannot wait to combine the studyblr, wonyoungism and it girl communities to make the best cocktail on planet Earth, welcome to my blog! Make yourself comfortable!

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Organisation = peace

Get yourself a planner, stick in all your to-do lists, make a vision board cover, write in everything you need to remember, want to think about or must complete. Or, get a Notion, make it aesthetic and build the habit of opening it every day. Use lots of light, blush pinks and pastel greens, make a colour-code and treat yourself to highlighters in your favourite colour combos. The better of an overview you have of your life, the less anxiety and stress the unknown brings you. Protect your peace.

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Take time to rest

Make some matcha, reapply lip gloss, tidy your desk, let your hair down. Do some stretching or sit in the sun for some vitamin D. Put on classical music and write in your diary, decorate with pink highlighter and gold gel-pen stars. Make your timetable on Canva in your favourite aesthetic. Jog or jump rope to get your heart rate up, feel energised and refreshed.

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Atmosphere

Light that vanilla-scented candle, get yourself a warm drink and some almonds, or grapes, or cookies. Put on some pink noise or soft instrumentals. Let the sunlight in. Put on a study with me, or a cute pomodoro timer on Youtube. Lay out your work and pens neatly.

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Do your absolute best

Listen in class, make pretty notes. Sit up straight, ask and answer questions. Girl, just do your assignments the day they are assigned. Keep a spotless homework record. Use pink flashcards, do your past papers, write practice essays about things and stories you love. Keep your head up high, even if your grades don't match your standards. Keep improving and growing.

✦ . 　⁺ 　 . ✦ . 　⁺ 　 . ✦

Why?

Study because you like expensive things. Study because you have a dream. Study because you yearn for knowledge. Do it because you love yourself and won't settle for anything but the best future. Do it for your family, so one day you can take your parents to Rome or Paris. Give your best so that your teachers can feel proud of themselves. Learn because you want to, not because you have to.

[solbypau]

10 step sunday reset routine

as someone who struggles with depression, cleaning my room and getting my life together is a struggle.

having a reset routine can help bring me out of a funk and lift my spirts a little.

i'll be completely honest i have a pretty bad depression room going, and my depression has taken over my life these past few months. so even though this is my sunday reset routine, i haven't done it in a while. but i've had enough. i'm determined to dig myself out of the hole i put myself in. and the first step for me is doing my sunday reset routine.

music, stretch, and workout

i am resetting my whole routine, and the first thing i prioritize is my physical health. when i'm in deep into my depressive cycle, i don't prioritize my physical health at all. in fact, i find that my physical & mental health overlap a ton. so in order to properly reset and get off on the right foot, i need to move my body in a positive way.

2. wash bedsheets

bed rotting is my favorite activity during my depression. so, it's a must to clean my sheets and make my depressive rat's nest into a cute bedspread again.

3. put away dirty and clean clothes

i always make piles of dirty and clean clothes when i start to get back into bad habits again. it always starts with cleaning my clothes but not folding/putting them away. this is usually a majority of what's on my floor in the first place, so this frees up a lot of space and immediately makes the room look 50% better. my favorite thing to motivate me to do this (& make it more fun) is putting on a mindless tv show in the background (i always watch greys anatomy).

4. clean & get rid of dirty dishes

i usually stack up some cups and bowls during this time. so now is a good time to start getting rid of these items and bring them down to the kitchen. i unfortunately dont have access to a dishwasher, so i need to handwash all of my dishes, but this would definitely go by faster with one!

5. wash dirty clothes

by this point my bedsheets have most likely finished in the wash and i've sorted through all the clothes on my floor, so now it's time to finally get the giant pile of dirty clothes tackled. as a uni student living in the dorms (don't worry, i have a private room), scent beads are my favorite go-to to feel comfy and more at home when i wear my clothes.

6. pick up and take out trash

my trash and recycling has definitely piled up at this point (in my room and in their respective cans). i'm also halfway through my routine and i most definitely need some fresh air for a minute. this step may be inconvenient (especially as a uni student who has to lug their trash cans to their uni dumpsters somewhere on campus) but its also a good way to get some vitamin d (and add to my daily steps!).

7. clean & tidy surfaces

i dont know how it happens but there is always some mystery gunk on my desk (usually from my makeup), so all my surfaces need a serious wipedown. i also find this the most satisfying part!

8. vacuum/sweep (my least favorite...)

i may not always do this step, mostly because i absolutely loathe vacuuming, but after this recent depressive episode, my floors need a good vacuum. so unfortunately, i must do what needs to be done...

9. make my bed and put away clean clothes

the finishing touches. i'm tired at this point, and this is where i usually call it quits and tell myself that i will fold and put away my clothes later. but i have to call myself on my bullshit0; i will not fold and put it away later. i have to do it now. a useful tip is imagining your crush (or just a hot celebrity) is coming over. now i want my room to be perfect for them!

10. light a candle and pat yourself on the back

this is a safe space and you deserve to be proud of yourself! even if you only did one thing in this routine... because that's one more thing than you did yesterday <3

xoxo

[solbypau]

The Inside-Out Glow-Up

How to Stop Playing Small & Start Moving Like a Winner

There’s a difference between people who are just seen and people who are felt. The latter don’t beg for attention, they just walk into a room and shift the atmosphere. That’s the glow-up no one talks about—the kind that starts inside and radiates outward.

I thought a glow-up was about changing my hair, my wardrobe, my face. But what actually changed my life? My energy.

Here’s how I stopped playing small and started moving like the winner I was always meant to be.

Step 1: The Identity Shift – Becoming "That Person"

If you’re waiting for something external to confirm you’re important (money, attention, approval), you’ll always feel like something is missing. The glow-up happens when you wake up one day and decide:

I am interesting, valuable, magnetic—before anyone else says it.

I deserve to take up space and be seen.

I no longer play down my personality to make others comfortable.

Ask yourself: If I were already the most powerful, glowing version of me—how would I think? How would I move? What would I tolerate?

Then start acting like that.

Immediately.

Step 2: Unlearning Self-Sabotage & Small Energy

A lot of us were conditioned to be “humble,” to be “likable,” to dim ourselves down. But let’s be real—playing small has never helped anyone win.

Speaking softly so you don’t sound “too much”? Stop it.

Sitting back when you know you have something to say? Stop it.

Not going after what you want because “what if I fail”? Stop it.

Winners aren’t afraid to be seen trying. And trust me, people can feel when you doubt yourself. The second you start believing you belong in the spotlight, the world will reflect it back to you.

Step 3: The Energy Glow-Up – Embodying Unapologetic Presence

Confidence isn’t just posture or outfits (though, yes, those help). It’s the subtle way you exist that makes people remember you.

Speak slower. Move with certainty. Rushed energy screams insecurity.

Make eye contact. Like you expect people to listen when you talk.

Stop over-explaining. Say what you mean, then stop talking.

Carry yourself like you have somewhere important to be. Even if it’s just a coffee run.

People should feel something different when they’re around you. Like they just met someone important. Because they did.

Step 4: Raising Your Standards in Every Area

Here’s the truth: when you glow up internally, you’ll stop tolerating things that don’t align with your highest self.

Low-effort friendships? No, thanks.

Situationships with people who don’t see your worth? Not my vibe.

Doubting yourself before you even try? That’s embarrassing.

Once you start seeing yourself as the prize, the whole world starts treating you that way too.

Step 5: Moving Like a Winner (Before the World Recognizes It)

You don’t become magnetic, successful, iconic by waiting for permission. You do it by deciding:

“I’m already her.”

“I already have what it takes.”

“It’s just a matter of time before the world catches up.”

And then you start walking, talking, living like that’s the truth. Because it is.

The glow-up isn’t about becoming someone new. It’s about uncovering who you were always meant to be.

So stop playing

[solbypau]

Small Ways To Become Ridiculously Charming

1. Practice The Art of Smooth Communication.

Practice articulating your thoughts with finesse, choosing words the resonate deeply. Embrace the power of storytelling weaving narratives that captivate your audience.

2. Become Unpredictable.

Imagine life as a captivating story with unexpected plot twists. When people can't predict your next move, they remain engaged and fascinated by your dynamic character.

3. Level Up Your Compliments.

Anvone can give generic compliments, but you take it to another level. Tailored to the individual. When people feel truly seen and appreciated for their unique qualities, they can't help but be charmed by your perceptiveness

4. Magnetic Eye Contact.

it conveys confidence, attentiveness, and a genuine interest in the other person.

5. Use The "Familiarity" Concept.

Approach conversations as if you've known the person forever, even if you've just met. Display a warm and friendly demeanor that puts others at ease. Show genuine interest in their stories.

[solbypau]

resetting and restoring yourself 🎧

hitting the reset button is essential to your life, allowing you to recharge, reflect, and realign with your goals and values. life can be hectic, stressful, and demanding leading to a wave of overwhelming emotions and an increased chance of a burnout. luckily, having the right tools can help you to keep going and maintain a healthy balance between self and life, so here’s how to properly reset and restore:

take an “everything” shower. engaging in this beloved self care ritual is a good way to hit the reset button and restore you back to normal. everything showers can include washing and conditioning your hair, shaving, exfoliating, double cleansing. when you do each of these tasks, it’s helpful to visualize all your burdens being washed away as you cleanse your body. you’ll feel fresh, clean, and comfortable. an everything shower is a wonderful way to refresh both your body and mind in a physical yet healthy way.

create a short list of good habits. to reset and restore, aim to create a list of habits that will leave you feeling good. this can include engaging in daily yoga, having a brewed cup of coffee or herbal tea daily, reading for 30 mins each day, creating art, and these are just the basics. these habits can create a positive shift in your energy and lead you to full restoration and recovery.

exercise, exercise, exercise. physical activity is a great form of self care and a great way to avoid frequent stress. while resting is essential for recharging, it’s not good to just lay around and constantly soak up any misery. get up and take a walk, get fresh air and feel the sun, go for a 15 min jog or run, do yoga poses, at home pilates, or even attend your local gym. getting up and getting active is a healthy and enjoyable way to clear your mind and reset your body.

disconnect and digital detox. scrolling, scrolling, and more scrolling can cause your brain to feel too heavy for your head. social media and our phones are filled with so much information, memories, words, opinions, and much more. it’s almost impossible to not become overwhelmed. digital detoxing has always been my favorite ritual when resetting. instead of mindlessly being on your phone, disconnect from the world & do activities like, stargaze or watch the clouds pass, read books, rearrange your environment, cook a new recipe, create journal entries. these are all very simple things that can restore you greatly.

connect with those who mean the most to you. spending time with family, friends, pets, lovers can provide emotional support and strengthen your relationships with more love. open up to those you love and care about. be a listening ear for them as well. engage in meaningful conversations or even just sit in comfortable silence. doing this brings you back to your essence and provides a healthy restoration.

get enough sleep. quality sleep is crucial for your overall health in all life’s areas. establish a regular sleep schedule and create a relaxing bedtime routine to help you get enough sleep each night. lack of sleep can lead to mood swings and increased stress which may cause a burnout. prioritize your sleep and aim for 7-9 hours a night for a beautiful mind, body and spirit.

resetting and restoring is not just a luxury, it’s a necessity for living a balanced and fulfilling lifestyle. take care of yourself because it is the foundation for achieving your dreams and becoming the best version of yourself! 😊

[solbypau]

youtube videos to help you with your glow up (pt. 1)

14 psychotic genius ways i use chatgpt to 1000x my life by simonesquared

46 beauty habits your future self will thank you for by simonesquared

how to glow up like a victoria’s secret model by girlworld

rebrand your identity in 2025 by krizia official

when the law of attraction doesn’t work, cheat by leo skepi

disappear and transform: a full 90 day guide by vickita trivedi

how to become confident and unbothered when you are insane by amber akilla

my 2025 master plan for success by tam kaur

how to change your life with chatgpt by nika erculj

daily wellness routine by fernanda ramirez

10 healthy habits that will change your life by sophia diloreto

let’s get motivated by rebecca jay

how to rebrand your life in 2025 by alessya farrugia

24 life changing hot girl habits by adete dahiya

the ultimate guide to confidence by alessya farrugia

the night routine that changed my life by alessya farrugia

the morning routine that changed my life by alessya farrugia

how to quickly get out of a rut by alessya farrugia

how to actually glow up by alessya farrugia

[solbypau]

setting boundaries with yourself ☁️

setting boundaries with yourself is an important aspect of self-care and personal growth. here’s how setting boundaries with yourself looks like:

having a bedtime. having a consistent bedtime is crucial for improved sleep quality which leads to better sleep and more restful nights. this also creates routine and structure which can be comforting and beneficial to managing daily responsibilities more effectively. regular sleep helps maintain energy levels, preventing the afternoon slump and reducing the need for caffeine. so, find a helpful bedtime routine to get settled in and get a good nights sleep around the same time each night.

not believing all thoughts as truth. remember that THOUGHTS ARE NOT FACTS, so accepting every thought as truth can lead to distorted perceptions which leads to mental fog or an unhealthy mental state. when negative thoughts arise, practice mindfulness by meditating or journaling. question your thoughts by asking yourself “what evidence do I have for this thought?”. identify those thinking patterns and remember that thoughts are like clouds passing through the sky—temporary and ever-changing.

eating foods that make you feel good. junk food may taste sweet and look good but they aren’t healthy for your body in any way. use mindful eating by paying attention to how different foods make you feel & avoid foods those that leave you feeling sluggish or uncomfortable. eating foods that are rich in nutrients like omega-3 fatty acids, vitamins and minerals can improve your mood and mental clarity. this includes, salmon, leafy greens, and berries. healthy snacks such as, fruits, vegetables, nuts, seeds, and popcorn are helpful when facing cravings. remember to plan your meals, stay hydrated, and maintain balance.

doing hard things in the moment to create your desired future. doing hard things in the moment is like planting seeds for your future. tackling challenges head on allows you to develop skills, gain resilience, and learn discipline. it’s like building the foundation for your own dreams and setting your own self up for success. by handling what’s in front of you, you are preparing yourself for bigger opportunities and making the most of them when they come. picture your desired future as a beautiful garden that requires dedication and hard work, but it is necessary for your garden to bloom.

sticking to your word. keeping your word is crucial in building trust and reliability. this makes it easy for people to rely on you but also for you to rely on yourself. you set a standard for yourself which encourages discipline, self control and commitment. having confidence in what you are set out to do helps you to grow as an individual. as the saying goes, “Follow your plan, not your mood.” stay committed to your plans and goals and always give it your best. you only fail if you don’t try, no matter how small or how big the task may be.

setting boundaries with yourself is an act of self respect and is about creating habits that align with your long term wellbeing, even when they feel difficult in the moment. each step builds a stronger and more aligned version of you. keep honoring yourself! ☁️

[solbypau]

Who is SHE?

→ journal out who you want to be in 2025:

1. What does she look like? (Physical appearance, style)

2. How does she dress on a typical day?

3. What does she like ?

4. What doesn't she like?

5. What is her behavior like in different situations?

6. (Social interactions, demeanor)

7. How does she prefer to be treated by others? (Expectations from relationships)

8. How does she treat people around her? (Interpersonal relationships, kindness)

9. What does her daily routine entail? (Activities, schedule)

10. At what time does she usually go to bed? (Sleeping habits)

11. When does she wake up in the morning? (Morning routine)

12. What are her hobbies and interests? (Leisure activities)

13. What is her profession or occupation? (Career, job responsibilities)

14. What are her long-term goals and aspirations? (Career ambitions, personal achievements)

15. How does she handle stress or challenges? (Coping mechanisms, problem-solving approach)

16. What type of books does she enjoy? (Cultural preferences)

17. How does she maintain her physical and mental well-being? (Health and self-care routines)

18. Does she have any specific dietary preferences or restrictions? (Food choices)

19. Who are her closest friends, and what are her relationships like with them?(Friendship dynamics)

20. How does she navigate conflicts or disagreements? (Communication style, conflict resolution)

21. What values and principles guide her decision-making? (Personal ethics)

22. How does she spend her leisure time on weekends? (Weekend activities, relaxation methods)

[solbypau]

the moment you give up you start looking for excuses , the moment you think you can do it you find a way

[solbypau]

[solbypau]

I hope February is a month of feeling good for you. a month of accomplishing, learning, shedding what no longer serves you. a month of deep inner transformation. a month of relaxation and strength. a month of loving yourself more than ever before 💘

[solbypau]

things confident people do, part 1

𝜗𝜚 ࣪˖ ִ𐙚 1) when someone compliments them, they say thank you.

WOAH mind-boggling right! they don't self depreciate themselves by going "no no im so ugly" or whatever, but they don't say something like "yeah i know." either. show your gratitude, but don't let it get to your brain.

𝜗𝜚 ࣪˖ ִ𐙚 2) take care of themselves.

they make sure to show themselves just as much love as they show everyone else because they know they deserve it just as much as anyone else.

𝜗𝜚 ࣪˖ ִ𐙚 3) they show up for themselves.

when they say something, they do it. when they want something, they work to get it. when you feel sad and hurt, you yourself should be the first person to come and support yourself.

𝜗𝜚 ࣪˖ ִ𐙚 4) they walk and sit with good posture

confident people know that they don't shouldn't have to make themselves invisible for anyone. it may be scary at first to be walking around looking straight instead of hunched over, but just btw u look rly lame being hunched over. stand up girl.

𝜗𝜚 ࣪˖ ִ𐙚 5) they take up space

because they know they are allowed to. they know they deserve it. why would they try to become smaller? for who are you doing that for? literally no one cares and it just looks pathetic. take up space honey, you're allowed to.

GIF by cherrylipssara1

𝜗𝜚 ࣪˖ ִ𐙚 6) you like what you see in the mirror

when i look in the mirror, no matter how i look- whether im sweating and crusty musty dusty or even all glammed up- i always love myself. why? because i know that i am not what i look like. i know i am beautiful, but that is not the only admirable thing about me!

𝜗𝜚 ࣪˖ ִ𐙚 7) do what scares the crap out of u!!

or basically, step outside your comfort zone. do things that the previous you wouldn't even think of doing, and do it proudly, and do it alone! (me for example, recently i did the most scariest thing ever that i was dreading the entire day and when i did oh my god i was so proud of myself!! esp since i did it alone as well!)

𝜗𝜚 ࣪˖ ִ𐙚 8) is not scared of being alone.

who cares? literally who cares? confident people know that no one cares. people look at you because they may be curious or just looking around, but then you don't stay in their mind all day, okay? other people couldn't care less and neither should u!

[solbypau]

★ Discipline Made Beautiful

Discipline and consistency are often seen as heavy or restrictive, but they are the foundation of any goal. By reframing these practices as empowering and beautiful, they stop feeling like sacrifices and start feeling like acts of self-respect. The key to achieving your dreams is aligning your daily actions with the life you envision.

So, I have a list of actionable ways to embrace discipline and consistency in your life!

⋆ Reframe Discipline as Self-Care Instead of viewing discipline as deprivation, see it as an act of love toward yourself. Showing up for your goals—whether it’s working out, studying, or creating—fosters self-respect and builds confidence.

Example: Choosing to eat foods that nourish your body isn’t about restriction but about creating a body you feel confident and strong in. The same idea applied here.

⋆ Build a Lifestyle That Reflects Your Goals Align your habits and routines with the person you want to become. When you act in ways that reflect your goals, you start believing in the possibility of achieving them.

Example: Slow, intentional mornings with a cup of tea and a moment for gratitude can make success feel attainable and normalize a higher standard of living.

⋆ Normalize Small Wins Create small, intentional experiences that reflect the life you want. These moments help you feel successful and keep you motivated to stay consistent.

Example: Rewarding yourself with a favourite skincare product or a relaxing bath after sticking to your routine reinforces positive feelings about your journey.

⋆ Fall in Love with the Process Not every part of building the life you want will feel exciting, but you can find joy in knowing these actions contribute to something greater. Consistency becomes easier when you view it as part of your identity.

Example: Journaling may not feel thrilling every day, but it’s a ritual that connects you to your goals and fosters clarity.

⋆ Practice Gratitude for the Journey Appreciate how far you’ve come and recognize that every small step matters. Gratitude helps you shift your mindset from focusing on what’s lacking to seeing the beauty in the progress you’ve made.

Example: Look back on a previous version of yourself and celebrate the growth that discipline and consistency have brought into your life.

When you align your actions with the life you desire, success stops feeling distant and starts feeling inevitable.

Celebrate your progress and trust in the journey—you are building something beautiful.

Wishing you all the best,

[solbypau]

𝐭𝐡𝐞 𝐨𝐧𝐥𝐲 𝐠𝐥𝐨𝐰 𝐮𝐩 𝐠𝐮𝐢𝐝𝐞 𝐲𝐨𝐮'𝐥𝐥 𝐞𝐯𝐞𝐫 𝐧𝐞𝐞𝐝.

first level

start with the basics. eat healthier, exercise daily (this can be a 10 minute walk or an hour work out, doesn't matter; just do something) sleep 7-9 hours, shower every day, and clean your space.

second level

journal daily. start simple with talking about your day or writing about your favourite things.

listen to subliminals at night. spotify has a lot of playlists.

meditate with affirmations daily. i listen to thewizardliz's affirmation video while focusing on my breathing and relaxing my body.

speak kind to yourself and others. don't talk down on yourself, try not to judge, remind yourself that it's okay to make mistakes...

read books instead of doomscrolling. replace your social media screentime with reading a book.

make time for the people and things you love. even though you might be really busy with school or work, don't forget to be present. plan trips with your friends, eat dinner with your family, play that instrument that you liked so much, participate in team sports, be creative, etc.

third level

invest in a good skincare & oral care routine. this does not have to be expensive at all. i use the cerave cleanser and moisurizer and exfoliate 2 times a week. if you need to, use more but be careful it aligns with your skintype! brush your teeth two to three times a day, use a tongue scraper, chew gum, go to the dentist/orthodontist, whiten your teeths.

experiment with personal style. this includes hair, fashion, makeup, accessorizing, music, etc... don't follow trends if it's not what you actually like. have fun with it (for example, go shopping with your friends and try on stuff you would never glance at!)

shave your body. i personally use an epilator on my legs and a shaver under my arms. my mama advices me to not shave my arms or on my tummy, but honestly do what you think is best here.

pluck your eyebrows. i only pluck hairs that is going "outside" the shape of my eyebrows and just keep them looking mantained.

keep your nails clean. don't bite and don't get dirt underneath them. you can also polish them but you obviously don't have to.

these things are usually more expensive

get your nails done. in my experience it is around the €40-€80 to get them done in a salon. at home it's way less expensive because you only have to buy the equipment once and can use it for more than one time. i prefer doing them at home!

get an eyelash lift. i have gotten an lift for €35 but i've also seen people paint and lift them for more. it basically just lifts up your eyelashes and makes it look like your wearing mascara 24/7.

fake tan your body. i honestly have never done this, but after research, i found out it isn't damaging to your skin at all. you can buy self tanner at your local drugstore and at tanning salons.

[solbypau]

𝐻𝑂𝑊 𝑇𝑂 𝐺𝐿𝑂𝑊 𝑈𝑃- 1𝑆𝑇 𝑄𝑈𝐴𝑅𝑇𝐸𝑅

𝐹𝑂𝑅 𝐴 𝑆𝑈𝐶𝐶𝐸𝑆𝑆𝐹𝑈𝐿 𝐺𝐿𝑂𝑊 𝑈𝑃 𝐼𝑁 2025

𝐼𝑓 𝑦𝑜𝑢'𝑟𝑒 𝑠𝑒𝑟𝑖𝑜𝑢𝑠 𝑎𝑏𝑜𝑢𝑡 𝑚𝑎𝑘𝑖𝑛𝑔 2025 𝑦𝑜𝑢𝑟 𝑦𝑒𝑎𝑟, 𝑠𝑡𝑎𝑟𝑡 𝑏𝑦 𝑓𝑜𝑐𝑢𝑠𝑖𝑛𝑔 𝑜𝑛 𝑘𝑒𝑦 𝑎𝑟𝑒𝑎𝑠 𝑜𝑓 𝑦𝑜𝑢𝑟 𝑙𝑖𝑓𝑒 : 𝐾𝑛𝑜𝑤𝑙𝑒𝑑𝑔𝑒, 𝐻𝑒𝑎𝑙𝑡ℎ, 𝐶𝑎𝑟𝑒𝑒𝑟, 𝑅𝑒𝑙𝑎𝑡𝑖𝑜𝑛𝑠ℎ𝑖𝑝𝑠, 𝐸𝑛𝑣𝑖𝑟𝑜𝑛𝑚𝑒𝑛𝑡, 𝑃𝑒𝑟𝑠𝑜𝑛𝑎𝑙 𝐷𝑒𝑣𝑒𝑙𝑜𝑝𝑚𝑒𝑛𝑡, 𝑎𝑛𝑑 𝑇𝑖𝑚𝑒 𝑀𝑎𝑛𝑎𝑔𝑒𝑚𝑒𝑛𝑡.

𝑇ℎ𝑒 𝑦𝑒𝑎𝑟 𝑖𝑠 𝑑𝑖𝑣𝑖𝑑𝑒𝑑 𝑖𝑛𝑡𝑜 4 𝑞𝑢𝑎𝑟𝑡𝑒𝑟𝑠, 𝑎𝑛𝑑 𝑓𝑜𝑟 𝑒𝑎𝑐ℎ 𝑞𝑢𝑎𝑟𝑡𝑒𝑟 𝑖𝑠 𝑎𝑛 𝑜𝑝𝑝𝑜𝑟𝑡𝑢𝑛𝑖𝑡𝑦 𝑡𝑜 𝑙𝑒𝑣𝑒𝑙 𝑢𝑝. 𝐹𝑜𝑐𝑢𝑠 𝑜𝑛 2 𝑎𝑟𝑒𝑎𝑠 𝑡ℎ𝑖𝑠 𝑞𝑢𝑎𝑟𝑡𝑒𝑟 𝑎𝑛𝑑 𝑏𝑢𝑖𝑙𝑑 ℎ𝑎𝑏𝑖𝑡𝑠 𝑡ℎ𝑎𝑡 𝑤𝑖𝑙𝑙 𝑠𝑡𝑖𝑐𝑘.

𝑇𝐼𝑃: 21 𝑑𝑎𝑦𝑠 𝑡𝑜 𝑏𝑢𝑖𝑙𝑑 𝑎 ℎ𝑎𝑏𝑖𝑡. 90 𝑑𝑎𝑦𝑠 𝑡𝑜 𝑚𝑎𝑘𝑒 𝑖𝑡 𝑎 𝑙𝑖𝑓𝑒𝑠𝑡𝑦𝑙𝑒.

𝐽𝐴𝑁-𝐹𝐸𝐵-𝑀𝐴𝑅

𝐶ℎ𝑜𝑜𝑠𝑒 𝑌𝑜𝑢𝑟 𝐹𝑜𝑐𝑢𝑠 : 𝐸𝑥𝑎𝑚𝑝𝑙𝑒 𝑎𝑟𝑒𝑎𝑠 :

✰ 𝐾𝑛𝑜𝑤𝑙𝑒𝑑𝑔𝑒 (𝑙𝑒𝑎𝑟𝑛 𝑛𝑒𝑤 𝑠𝑘𝑖𝑙𝑙𝑠, 𝑠𝑡𝑎𝑦 𝑖𝑛𝑓𝑜𝑟𝑚𝑒𝑑).

✰ 𝐻𝑒𝑎𝑙𝑡ℎ (𝐸𝑥𝑒𝑟𝑐𝑖𝑠𝑒, 𝑒𝑎𝑡 𝑏𝑒𝑡𝑡𝑒𝑟).

𝑆𝑒𝑡 3 𝐶𝑙𝑒𝑎𝑟 𝐺𝑜𝑎𝑙𝑠 𝑓𝑜𝑟 𝐸𝑎𝑐ℎ 𝐴𝑟𝑒𝑎:

𝑒.𝑔. 𝐻𝐸𝐴𝐿𝑇𝐻 :

✰ 𝐷𝑟𝑖𝑛𝑘 2𝐿 𝑜𝑓 𝑤𝑎𝑡𝑒𝑟 𝑑𝑎𝑖𝑙𝑦.

✰ 𝑇𝑟𝑦 𝑦𝑜𝑔𝑎 𝑡𝑤𝑖𝑐𝑒 𝑎 𝑤𝑒𝑒𝑘.

✰ 𝐵𝑢𝑖𝑙𝑑 𝑎 𝑐𝑜𝑛𝑠𝑖𝑠𝑡𝑒𝑛𝑡 𝑚𝑜𝑟𝑛𝑖𝑛𝑔 𝑠𝑘𝑖𝑛𝑐𝑎𝑟𝑒 𝑟𝑜𝑢𝑡𝑖𝑛𝑒

𝐾𝑁𝑂𝑊𝐿𝐸𝐷𝐺𝐸 𝐼𝐷𝐸𝐴𝑆

✰ 𝑅𝑒𝑎𝑑 1 𝑜𝑟 2 𝑏𝑜𝑜𝑘𝑠 𝑝𝑒𝑟 𝑚𝑜𝑛𝑡ℎ.

✰ 𝐿𝑒𝑎𝑟𝑛 𝑛𝑒𝑤 𝑠𝑘𝑖𝑙𝑙 𝑙𝑖𝑘𝑒 𝑎 𝑙𝑎𝑛𝑔𝑢𝑎𝑔𝑒 𝑜𝑟 𝑏𝑢𝑑𝑔𝑒𝑡𝑖𝑛𝑔.

✰ 𝐿𝑖𝑠𝑡𝑒𝑛 𝑡𝑜 𝑝𝑜𝑑𝑐𝑎𝑠𝑡𝑠 𝑜𝑟 𝑇𝐸𝐷 𝑇𝑎𝑙𝑘𝑠.

✰ 𝐽𝑜𝑢𝑟𝑛𝑎𝑙 3 𝑡𝑖𝑚𝑒𝑠 𝑎 𝑤𝑒𝑒𝑘 𝑓𝑜𝑟 𝑠𝑒𝑙𝑓-𝑟𝑒𝑓𝑙𝑒𝑐𝑡𝑖𝑜𝑛.

✰ 𝑇𝑎𝑘𝑒 𝑎𝑛 𝑜𝑛𝑙𝑖𝑛𝑒 𝑐𝑜𝑢𝑟𝑠𝑒 (𝐶𝑜𝑢𝑟𝑠𝑒𝑟𝑎, 𝑌𝑜𝑢𝑡𝑢𝑏𝑒 𝑡𝑢𝑡𝑜𝑟𝑖𝑎𝑙𝑠).

✰ 𝑆𝑡𝑎𝑦 𝑢𝑝𝑑𝑎𝑡𝑒𝑑 𝑜𝑛 𝑐𝑢𝑟𝑟𝑒𝑛𝑡 𝑒𝑣𝑒𝑛𝑡𝑠.

𝐻𝐸𝐴𝐿𝑇𝐻 𝐼𝐷𝐸𝐴𝑆

✰ 𝐸𝑥𝑒𝑟𝑐𝑖𝑠𝑒 3-4 𝑡𝑖𝑚𝑒𝑠 𝑎 𝑤𝑒𝑒𝑘 (𝑦𝑜𝑔𝑎, 𝑤𝑎𝑙𝑘𝑖𝑛𝑔, 𝐻𝐼𝐼𝑇).

✰ 𝐸𝑎𝑡 𝑏𝑎𝑙𝑎𝑛𝑐𝑒𝑑 𝑚𝑒𝑎𝑙𝑠- 𝑓𝑜𝑐𝑢𝑠 𝑜𝑛 𝑝𝑟𝑜𝑡𝑒𝑖𝑛 𝑎𝑛𝑑 𝑔𝑟𝑒𝑒𝑛𝑠.

✰ 𝐻𝑦𝑑𝑟𝑎𝑡𝑒 : 𝑎𝑖𝑚 𝑓𝑜𝑟 8 𝑔𝑙𝑎𝑠𝑠𝑒𝑠 𝑜𝑓 𝑤𝑎𝑡𝑒𝑟 𝑑𝑎𝑖𝑙𝑦.

✰ 𝐺𝑒𝑡 7-8 ℎ𝑜𝑢𝑟𝑠 𝑜𝑓 𝑢𝑛𝑖𝑛𝑡𝑒𝑟𝑟𝑢𝑝𝑡𝑒𝑑 𝑠𝑙𝑒𝑒𝑝.

✰ 𝑆𝑡𝑎𝑟𝑡 𝑚𝑒𝑑𝑖𝑡𝑎𝑡𝑖𝑜𝑛 𝑜𝑟 𝑏𝑟𝑒𝑎𝑡ℎ𝑖𝑛𝑔 𝑒𝑥𝑒𝑟𝑐𝑖𝑠𝑒𝑠.

✰ 𝑇𝑟𝑦 𝑎 𝑠𝑜𝑐𝑖𝑎𝑙 𝑚𝑒𝑑𝑖𝑎 𝑑𝑒𝑡𝑜𝑥 𝑜𝑛𝑒 𝑑𝑎𝑦 𝑎 𝑤𝑒𝑒𝑘.

𝐻𝑂𝑊 𝑇𝑂 𝐵𝑈𝐼𝐿𝐷 𝑌𝑂𝑈𝑅 𝐺𝐿𝑂𝑊-𝑈𝑃 𝑃𝐿𝐴𝑁

1. 𝑈𝑆𝐸 𝑇𝐻𝐸 21/90 𝑅𝑈𝐿𝐸 :

𝑃𝑟𝑎𝑐𝑡𝑖𝑐𝑒 𝑎𝑛𝑦 ℎ𝑎𝑏𝑖𝑡 𝑓𝑜𝑟 21 𝑑𝑎𝑦𝑠.

𝑀𝑎𝑖𝑛𝑡𝑎𝑖𝑛 𝑖𝑡 𝑓𝑜𝑟 90 𝑑𝑎𝑦𝑠 𝑡𝑜 𝑡𝑢𝑟𝑛 𝑖𝑡 𝑖𝑛𝑡𝑜 𝑎 𝑙𝑖𝑓𝑒𝑠𝑡𝑦𝑙𝑒.

2. 𝑇𝑅𝐴𝐶𝐾 𝑌𝑂𝑈𝑅 𝑃𝑅𝑂𝐺𝑅𝐸𝑆𝑆 :

𝑈𝑠𝑒 𝑎 ℎ𝑎𝑏𝑖𝑡 𝑡𝑟𝑎𝑐𝑘𝑒𝑟 𝑜𝑟 𝑗𝑜𝑢𝑟𝑛𝑎𝑙 𝑡𝑜 𝑠𝑡𝑎𝑦 𝑎𝑐𝑐𝑜𝑢𝑛𝑡𝑎𝑏𝑙𝑒.

3. 𝑅𝐸𝑊𝐴𝑅𝐷 𝑌𝑂𝑈𝑅𝑆𝐸𝐿𝐹 :

𝑆𝑚𝑎𝑙𝑙 𝑟𝑒𝑤𝑎𝑟𝑑𝑠 𝑎𝑓𝑡𝑒𝑟 21 𝑑𝑎𝑦𝑠 :

𝐵𝑢𝑦 𝑎 𝑏𝑜𝑜𝑘 𝑦𝑜𝑢'𝑣𝑒 𝑤𝑎𝑛𝑡𝑒𝑑.

𝑇𝑟𝑒𝑎𝑡 𝑦𝑜𝑢𝑟𝑠𝑒𝑙𝑓 𝑡𝑜 𝑎 𝑠𝑘𝑖𝑛𝑐𝑎𝑟𝑒 𝑝𝑟𝑜𝑑𝑢𝑐𝑡.

𝑇𝑎𝑘𝑒 𝑎 𝑠𝑒𝑙𝑓-𝑐𝑎𝑟𝑒 𝑑𝑎𝑦.

𝑆𝑇𝑈𝐷𝑌 𝑇𝐼𝑃𝑆 𝐹𝑂𝑅 𝑇𝐻𝐼𝑆 𝑄𝑈𝐴𝑅𝑇𝐸𝑅

1. 𝑆𝑇𝐴𝑌 𝑂𝑅𝐺𝐴𝑁𝐼𝑍𝐸𝐷 :

𝑈𝑠𝑒 𝑝𝑙��𝑛𝑛𝑒𝑟𝑠 𝑜𝑟 𝑎𝑝𝑝𝑠 𝑙𝑖𝑘𝑒 𝑁𝑜𝑡𝑖𝑜𝑛.

𝐵𝑟𝑒𝑎𝑘 𝑠𝑡𝑢𝑑𝑦 𝑚𝑎𝑡𝑒𝑟𝑖𝑎𝑙 𝑖𝑛𝑡𝑜 𝑚𝑎𝑛𝑎𝑔𝑒𝑎𝑏𝑙𝑒 𝑐ℎ𝑢𝑛𝑘𝑠.

2. 𝑀𝐴𝑋𝐼𝑀𝐼𝑍𝐸 𝐹𝑂𝐶𝑈𝑆 :

𝑆𝑡𝑢𝑑𝑦 𝑖𝑛 25- 𝑚𝑖𝑛𝑢𝑡𝑒 𝑠𝑒𝑠𝑠𝑖𝑜𝑛𝑠 𝑤𝑖𝑡ℎ 5-𝑚𝑖𝑛𝑢𝑡𝑒 𝑏𝑟𝑒𝑎𝑘𝑠 (𝑃𝑜𝑚𝑜𝑑𝑜𝑟𝑜 𝑇𝑒𝑐ℎ𝑛𝑖𝑞𝑢𝑒).

𝐸𝑙𝑖𝑚𝑖𝑛𝑎𝑡𝑒 𝑑𝑖𝑠𝑡𝑟𝑎𝑐𝑡𝑖𝑜𝑛𝑠: 𝑡𝑢𝑟𝑛 𝑜𝑓𝑓 𝑛𝑜𝑡𝑖𝑓𝑖𝑐𝑎𝑡𝑖𝑜𝑛𝑠, 𝑐𝑙𝑒𝑎𝑟 𝑦𝑜𝑢𝑟 𝑑𝑒𝑠𝑘.

3. 𝑈𝑆𝐸 𝐴𝐶𝑇𝐼𝑉𝐸 𝑅𝐸𝐶𝐴𝐿𝐿 :

𝑄𝑢𝑖𝑧 𝑦𝑜𝑢𝑟𝑠𝑒𝑙𝑓 𝑖𝑛𝑠𝑡𝑒𝑎𝑑 𝑜𝑓 𝑟𝑒𝑟𝑒𝑎𝑑𝑖𝑛𝑔 𝑛𝑜𝑡𝑒𝑠.

𝐶𝑟𝑒𝑎𝑡𝑒 𝑓𝑙𝑎𝑠ℎ𝑐𝑎𝑟𝑑𝑠 𝑓𝑜𝑟 𝑞𝑢𝑖𝑐𝑘 𝑟𝑒𝑣𝑖𝑒𝑤𝑠.

4. 𝐶𝑅𝐸𝐴𝑇𝐸 𝐴 𝑆𝑇𝑈𝐷𝑌 𝑅𝑂𝑈𝑇𝐼𝑁𝐸 :

𝑃𝑖𝑐𝑘 𝑦𝑜𝑢𝑟 𝑚𝑜𝑠𝑡 𝑝𝑟𝑜𝑑𝑢𝑐𝑡𝑖𝑣𝑒 𝑡𝑖𝑚𝑒 𝑜𝑓 𝑑𝑎𝑦 (𝑚𝑜𝑟𝑛𝑖𝑛𝑔 𝑜𝑟 𝑛𝑖𝑔ℎ𝑡).

𝐾𝑒𝑒𝑝 𝑠𝑡𝑢𝑑𝑦 𝑠𝑒𝑠𝑠𝑖𝑜𝑛𝑠 𝑐𝑜𝑛𝑠𝑖𝑠𝑡𝑒𝑛𝑡.

5. 𝑀𝐴𝐾𝐸 𝐼𝑇 𝐹𝑈𝑁 :

𝑈𝑠𝑒 𝑐𝑜𝑙𝑜𝑟𝑓𝑢𝑙 𝑝𝑒𝑛𝑠 𝑜𝑟 𝑠𝑡𝑖𝑐𝑘𝑦 𝑛𝑜𝑡𝑒𝑠.

𝑃𝑙𝑎𝑦 𝑠𝑜𝑓𝑡 𝑚𝑢𝑠𝑖𝑐 𝑖𝑛 𝑡ℎ𝑒 𝑏𝑎𝑐𝑘𝑔𝑟𝑜𝑢𝑛𝑑.

[solbypau]

𝑇𝐻𝐸 75 𝑀𝐸𝐷𝐼𝑈𝑀 𝐶𝐻𝐴𝐿𝐿𝐸𝑁𝐺𝐸 : 𝑆𝑇𝑂𝑃 𝑀𝐴𝐾𝐼𝑁𝐺 𝐸𝑋𝐶𝑈𝑆𝐸𝑆 𝐴𝑁𝐷 𝐺𝐸𝑇 𝑇𝑂 𝑊𝑂𝑅𝐾

𝐴𝑙𝑟𝑖𝑔ℎ𝑡, 𝑙𝑒𝑡'𝑠 𝑐𝑢𝑡 𝑡ℎ𝑒 𝑓𝑙𝑢𝑓𝑓. 𝑌𝑜𝑢 𝑤𝑎𝑛𝑡 𝑟𝑒𝑠𝑢𝑙𝑡𝑠, 𝑟𝑖𝑔ℎ𝑡? 𝑇ℎ𝑒𝑛 𝑑𝑖𝑡𝑐ℎ 𝑡ℎ𝑒 "𝐼'𝑙𝑙 𝑠𝑡𝑎𝑟𝑡 𝑡𝑜𝑚𝑜𝑟𝑟𝑜𝑤" 𝑚𝑖𝑛𝑑𝑠𝑒𝑡 𝑎𝑛𝑑 𝑔𝑒𝑡 𝑠𝑒𝑟𝑖𝑜𝑢𝑠. 𝑇ℎ𝑒 75 𝑀𝑒𝑑𝑖𝑢𝑚 𝐶ℎ𝑎𝑙𝑙𝑒𝑛𝑔𝑒 𝑖𝑠 ℎ𝑒𝑟𝑒 𝑡𝑜 𝑤ℎ𝑖𝑝 𝑦𝑜𝑢 𝑖𝑛𝑡𝑜 𝑠ℎ𝑎𝑝𝑒- 𝑚𝑒𝑛𝑡𝑎𝑙𝑙𝑦, 𝑝ℎ𝑦𝑠𝑖𝑐𝑎𝑙𝑙𝑦, 𝑎𝑛𝑑 𝑒𝑚𝑜𝑡𝑖𝑜𝑛𝑎𝑙𝑙𝑦. 𝐼𝑡'𝑠 𝑛𝑜𝑡 𝑎𝑠 𝑒𝑥𝑡𝑟𝑒𝑚𝑒 𝑎𝑠 75 𝐻𝑎𝑟𝑑, 𝑏𝑢𝑡 𝑑𝑜𝑛'𝑡 𝑔𝑒𝑡 𝑖𝑡 𝑡𝑤𝑖𝑠𝑡𝑒𝑑; 𝑖𝑡'𝑠 𝑠𝑡𝑖𝑙𝑙 𝑔𝑜𝑖𝑛𝑔 𝑡𝑜 𝑑𝑒𝑚𝑎𝑛𝑑 𝑒𝑓𝑓𝑜𝑟𝑡, 𝑑𝑖𝑠𝑐𝑖𝑝𝑙𝑖𝑛𝑒, 𝑎𝑛𝑑 𝑎 𝑧𝑒𝑟𝑜 𝑒𝑥𝑐𝑢𝑠𝑒𝑠 𝑎𝑡𝑡𝑖𝑡𝑢𝑑𝑒.

𝑌𝑜𝑢 𝑤𝑎𝑛𝑡 𝑐ℎ𝑎𝑛𝑔𝑒? 𝑆𝑡𝑜𝑝 𝑤𝑎𝑖𝑡𝑖𝑛𝑔 𝑓𝑜𝑟 𝑚𝑜𝑡𝑖𝑣𝑎𝑡𝑖𝑜𝑛 𝑎𝑛𝑑 𝑠𝑡𝑎𝑟𝑡 𝑏𝑢𝑖𝑙𝑑𝑖𝑛𝑔 ℎ𝑎𝑏𝑖𝑡𝑠. 𝐻𝑒𝑟𝑒'𝑠 ℎ𝑜𝑤 𝑡𝑜 𝑑𝑜 𝑖𝑡, 𝑛𝑜 𝑤ℎ𝑖𝑛𝑖𝑛𝑔 𝑎𝑙𝑙𝑜𝑤𝑒𝑑.

𝐷𝐴𝐼𝐿𝑌 𝑁𝑂𝑁-𝑁𝐸𝐺𝑂𝑇𝐼𝐴𝐵𝐿𝐸𝑆

1. 8,000 - 10,000 𝑆𝑡𝑒𝑝𝑠.

𝐷𝑜𝑛'𝑡 𝑎𝑐𝑡 𝑙𝑖𝑘𝑒 𝑤𝑎𝑙𝑘𝑖𝑛𝑔 𝑖𝑠 ℎ𝑎𝑟𝑑. 𝐺𝑒𝑡 𝑜𝑓𝑓 𝑦𝑜𝑢𝑟 𝑐𝑜𝑢𝑐ℎ, 𝑝𝑢𝑡 𝑜𝑛 𝑦𝑜𝑢𝑟 𝑠ℎ𝑜𝑒𝑠, 𝑎𝑛𝑑 𝑚𝑜𝑣𝑒. 𝑊𝑎𝑙𝑘 𝑡𝑜 𝑤𝑜𝑟𝑘, 𝑎𝑟𝑜𝑢𝑛𝑑 𝑡ℎ𝑒 𝑏𝑙𝑜𝑐𝑘, 𝑜𝑟 𝑝𝑎𝑐𝑒 𝑦𝑜𝑢𝑟 𝑟𝑜𝑜𝑚. 𝐽𝑢𝑠𝑡 𝑔𝑒𝑡 𝑖𝑡 𝑑𝑜𝑛𝑒.

2. 𝑁𝑜 𝐴𝑙𝑐𝑜ℎ𝑜𝑙, 𝑆𝑢𝑔𝑎𝑟𝑦 𝐷𝑟𝑖𝑛𝑘𝑠, 𝑜𝑟 𝐸𝑛𝑒𝑟𝑔𝑦 𝐷𝑟𝑖𝑛𝑘𝑠.

𝐼𝑓 𝑦𝑜𝑢 𝑛𝑒𝑒𝑑 𝑎 𝑠𝑢𝑔𝑎𝑟𝑦 𝑙𝑎𝑡𝑡𝑒 𝑜𝑟 𝑎 𝑣𝑜𝑑𝑘𝑎 𝑡𝑜𝑛𝑖𝑐 𝑡𝑜 𝑠𝑢𝑟𝑣𝑖𝑣𝑒, 𝑦𝑜𝑢'𝑟𝑒 𝑛𝑜𝑡 𝑟𝑒𝑎𝑑𝑦 𝑓𝑜𝑟 𝑡ℎ𝑖𝑠 𝑐ℎ𝑎𝑙𝑙𝑒𝑛𝑔𝑒. 𝑆𝑡𝑖𝑐𝑘 𝑡𝑜 𝑤𝑎𝑡𝑒𝑟. 𝐼𝑡'𝑠 𝑛𝑜𝑡 𝑡ℎ𝑎𝑡 𝑑𝑒𝑒𝑝.

3. 𝐷𝑟𝑖𝑛𝑘 2 𝐿𝑖𝑡𝑒𝑟𝑠 𝑜𝑓 𝑊𝑎𝑡𝑒𝑟.

𝐵𝑒𝑖𝑛𝑔 𝑑𝑒ℎ𝑦𝑑𝑟𝑎𝑡𝑒𝑑 𝑖𝑠 𝑛𝑜𝑡 𝑎 𝑝𝑒𝑟𝑠𝑜𝑛𝑎𝑙𝑖𝑡𝑦 𝑡𝑟𝑎𝑖𝑡. 𝐷𝑟𝑖𝑛𝑘 𝑡ℎ𝑒 𝑤𝑎𝑡𝑒𝑟, 𝑜𝑟 𝑑𝑜𝑛'𝑡 𝑐𝑜𝑚𝑝𝑙𝑎𝑖𝑛 𝑤ℎ𝑒𝑛 𝑦𝑜𝑢 𝑓𝑒𝑒𝑙 𝑙𝑖𝑘𝑒 𝑡𝑟𝑎𝑠ℎ.

4. 𝑁𝑜 𝑆𝑛𝑎𝑐𝑘𝑖𝑛𝑔 𝐴𝑓𝑡𝑒𝑟 𝐷𝑖𝑛𝑛𝑒𝑟 (𝑈𝑛𝑙𝑒𝑠𝑠 𝑖𝑡'𝑠 𝐹𝑟𝑢𝑖𝑡).

𝑇ℎ𝑎𝑡 𝑚𝑖𝑑𝑛��𝑔ℎ𝑡 𝑠𝑛𝑎𝑐𝑘 𝑖𝑠𝑛'𝑡 "𝑡𝑟𝑒𝑎𝑡𝑖𝑛𝑔 𝑦𝑜𝑢𝑟𝑠𝑒𝑙𝑓"- 𝑖𝑡'𝑠 𝑠𝑎𝑏𝑜𝑡𝑎𝑔𝑖𝑛𝑔 𝑦𝑜𝑢𝑟𝑠𝑒𝑙𝑓. 𝑊𝑎𝑛𝑡 𝑟𝑒𝑠𝑢𝑙𝑡𝑠? 𝐿𝑒𝑎𝑣𝑒 𝑡ℎ𝑒 𝑐ℎ𝑖𝑝𝑠 𝑎𝑙𝑜𝑛𝑒.

5. 𝐺𝑒𝑡 𝑎𝑡 𝐿𝑒𝑎𝑠𝑡 7 𝐻𝑜𝑢𝑟𝑠 𝑜𝑓 𝑆𝑙𝑒𝑒𝑝.

𝑆𝑡𝑜𝑝 𝑠𝑐𝑟𝑜𝑙𝑙𝑖𝑛𝑔 𝑡ℎ𝑟𝑜𝑢𝑔ℎ 𝑇𝑖𝑘𝑇𝑜𝑘 𝑎𝑡 1 𝑎.𝑚. 𝑌𝑜𝑢'𝑟𝑒 𝑛𝑜𝑡 𝑚𝑖𝑠𝑠𝑖𝑛𝑔 𝑎𝑛𝑦𝑡ℎ𝑖𝑛𝑔 𝑖𝑚𝑝𝑜𝑟𝑡𝑎𝑛𝑡. 𝑆𝑙𝑒𝑒𝑝 𝑖𝑠 𝑓𝑟𝑒𝑒, 𝑎𝑛𝑑 𝑖𝑡'𝑠 𝑡ℎ𝑒 𝑢��𝑡𝑖𝑚𝑎𝑡𝑒 𝑙𝑖𝑓𝑒 ℎ𝑎𝑐𝑘.

6. 15-20 𝑀𝑖𝑛𝑢𝑡𝑒𝑠 𝑜𝑓 𝑎 𝑄𝑢𝑖𝑒𝑡 𝐴𝑐𝑡𝑖𝑣𝑖𝑡𝑦.

𝑌𝑜𝑢𝑟 𝑏𝑟𝑎𝑖𝑛 𝑖𝑠𝑛'𝑡 𝑎 𝑚𝑎𝑐ℎ𝑖𝑛𝑒. 𝑆𝑖𝑡 𝑑𝑜𝑤𝑛, 𝑠ℎ𝑢𝑡 𝑢𝑝, 𝑎𝑛𝑑 𝑑𝑜 𝑠𝑜𝑚𝑒𝑡ℎ𝑖𝑛𝑔 𝑐𝑎𝑙𝑚 𝑓𝑜𝑟 𝑜𝑛𝑐𝑒- 𝑟𝑒𝑎𝑑, 𝑗𝑜𝑢𝑟𝑛𝑎𝑙, 𝑐𝑜𝑙𝑜𝑟, 𝑤ℎ𝑎𝑡𝑒𝑣𝑒𝑟.

7. 10-𝑀𝑖𝑛𝑢𝑡𝑒 𝑄𝑢𝑖𝑐𝑘 𝐴𝑟𝑚 𝑊𝑜𝑟𝑘𝑜𝑢𝑡 𝑎𝑡 𝑁𝑖𝑔ℎ𝑡.

"𝐵𝑢𝑡 𝐼'𝑚 𝑡𝑖𝑟𝑒𝑑". 𝐺𝑢𝑒𝑠𝑠 𝑤ℎ𝑎𝑡? 𝐸𝑣𝑒𝑟𝑦𝑜𝑛𝑒'𝑠 𝑡𝑖𝑟𝑒𝑑. 𝑃𝑢𝑠ℎ 𝑡ℎ𝑟𝑜𝑢𝑔ℎ 𝑖𝑡 𝑎𝑚𝑑 𝑐𝑟𝑎𝑛𝑘 𝑜𝑢𝑡 𝑠𝑜𝑚𝑒 𝑎𝑟𝑚 𝑒𝑥𝑒𝑟𝑐𝑖𝑠𝑒𝑠. 𝑌𝑜𝑢'𝑙𝑙 𝑡ℎ𝑎𝑛𝑘 𝑦𝑜𝑢𝑟𝑠𝑒𝑙𝑓 𝑙𝑎𝑡𝑒𝑟.

8. 10-𝑀𝑖𝑛𝑢𝑡𝑒 𝑅𝑜𝑜𝑚 𝑇𝑖𝑑𝑦-𝑈𝑝.

𝑆𝑡𝑜𝑝 𝑙𝑖𝑣𝑖𝑛𝑔 𝑙𝑖𝑘𝑒 𝑎 𝑠𝑙𝑜𝑏. 𝑇𝑎𝑘𝑒 10 𝑚𝑖𝑛𝑢𝑡𝑒𝑠 𝑡𝑜 𝑐𝑙𝑒𝑎𝑛 𝑦𝑜𝑢𝑟 𝑠𝑝𝑎𝑐𝑒. 𝐴 𝑐𝑙𝑒𝑎𝑛 𝑟𝑜𝑜𝑚 𝑒𝑞𝑢𝑎𝑙𝑠 𝑎 𝑐𝑙𝑒𝑎𝑛 𝑚𝑖𝑛𝑑.

9. 𝐺𝑢𝑎 𝑆ℎ𝑎 𝑎𝑛𝑑 𝑆𝑘𝑖𝑛𝑐𝑎𝑟𝑒.

𝑌𝑜𝑢 𝑤𝑎𝑛𝑡 𝑔𝑙𝑜𝑤𝑖𝑛𝑔 𝑠𝑘𝑖𝑛? 𝑇ℎ𝑒𝑛 𝑎𝑐𝑡𝑢𝑎𝑙𝑙𝑦 𝑠𝑡𝑖𝑐𝑘 𝑡𝑜 𝑎 𝑟𝑜𝑢𝑡𝑖𝑛𝑒. 𝐼𝑡'𝑠 𝑛𝑜𝑡 𝑚𝑎𝑔𝑖𝑐- 𝑖𝑡'𝑠 𝑐𝑜𝑛𝑠𝑖𝑠𝑡𝑒𝑛𝑐𝑦.

𝑊𝐸𝐸𝐾𝐿𝑌 𝑅𝐸𝑄𝑈𝐼𝑅𝐸𝑀𝐸𝑁𝑇𝑆

1. 3-4 𝐺𝑦𝑚 𝑜𝑟 𝐻𝑜𝑚𝑒 𝑊𝑜𝑟𝑘𝑜𝑢𝑡𝑠.

𝑆𝑡𝑜𝑝 𝑤𝑎𝑖𝑡𝑖𝑛𝑔 𝑓𝑜𝑟 𝑡ℎ𝑒 "𝑝𝑒𝑟𝑓𝑒𝑐𝑡 𝑤𝑜𝑟𝑘𝑜𝑢𝑡 𝑝𝑙𝑎𝑛." 𝐽𝑢𝑠𝑡 𝑚𝑜𝑣𝑒. 𝐿𝑖𝑓𝑡 𝑤𝑒𝑖𝑔ℎ𝑡𝑠, 𝑓𝑜𝑙𝑙𝑜𝑤 𝑎 𝑌𝑜𝑢𝑡𝑢𝑏𝑒 𝑤𝑜𝑟𝑘𝑜𝑢𝑡, 𝑜𝑟 ℎ𝑖𝑡 𝑡ℎ𝑒 𝑔𝑦𝑚. 𝐶𝑜𝑛𝑠𝑖𝑠𝑡𝑒𝑛𝑐𝑦 > 𝑝𝑒𝑟𝑓𝑒𝑐𝑡𝑖𝑜𝑛.

2. 1 𝐶ℎ𝑒𝑎𝑡 𝑀𝑒𝑎𝑙.

𝑂𝑛𝑒. 𝑁𝑜𝑡 𝑎 𝑐ℎ𝑒𝑎𝑡 𝑤𝑒𝑒𝑘𝑒𝑛𝑑. 𝐸𝑛𝑗𝑜𝑦 𝑖𝑡, 𝑎𝑛𝑑 𝑡ℎ𝑒𝑛 𝑔𝑒𝑡 𝑏𝑎𝑐𝑘 𝑡𝑜 𝑤𝑜𝑟𝑘.

3. 𝑃𝑟𝑜𝑔𝑟𝑒𝑠𝑠 𝑃𝑖𝑐𝑡𝑢𝑟𝑒𝑠.

𝑆𝑡𝑜𝑝 𝑏𝑒𝑖𝑛𝑔 𝑒𝑚𝑏𝑎𝑟𝑟𝑎𝑠𝑠𝑒𝑑 𝑎𝑏𝑜𝑢𝑡 𝑤ℎ𝑒𝑟𝑒 𝑦𝑜𝑢 𝑎𝑟𝑒 𝑛𝑜𝑤. 𝑇𝑎𝑘𝑒 𝑡ℎ𝑒 𝑝𝑖𝑐𝑡𝑢𝑟𝑒𝑠. 𝑃𝑟𝑜𝑔𝑟𝑒𝑠𝑠 𝑖𝑠𝑛'𝑡 𝑎𝑙𝑤𝑎𝑦𝑠 𝑝𝑟𝑒𝑡𝑡𝑦, 𝑏𝑢𝑡 𝑖𝑡'𝑠 𝑤𝑜𝑟𝑡ℎ 𝑖𝑡.

4. 𝑀𝑒𝑎𝑙 𝑃𝑟𝑒𝑝 𝑓𝑜𝑟 𝑡ℎ𝑒 𝑊𝑒𝑒𝑘.

𝐷𝑜𝑛'𝑡 𝑐𝑟𝑦 𝑎𝑏𝑜𝑢𝑡 𝑏𝑒𝑖𝑛𝑔 𝑡𝑜𝑜 𝑏𝑢𝑠𝑦 𝑡𝑜 𝑒𝑎𝑡 ℎ𝑒𝑎𝑙𝑡ℎ𝑦. 𝑃𝑟𝑒𝑝 𝑦𝑜𝑢𝑟 𝑓𝑜𝑜𝑑, 𝑜𝑟 𝑘𝑒𝑒𝑝 𝑒𝑎𝑡𝑖𝑛𝑔 𝑗𝑢𝑛𝑘 𝑎𝑛𝑑 𝑠𝑡𝑎𝑦 𝑠𝑡𝑢𝑐𝑘. 𝑌𝑜𝑢𝑟 𝑐ℎ𝑜𝑖𝑐𝑒.

5. 𝑊𝑒𝑒𝑘𝑙𝑦 𝑅𝑒𝑓𝑙𝑒𝑐𝑡𝑖𝑜𝑛.

𝐵𝑒 ℎ𝑜𝑛𝑒𝑠𝑡 𝑤𝑖𝑡ℎ 𝑦𝑜𝑢𝑟𝑠𝑒𝑙𝑓. 𝐷𝑖𝑑 𝑦𝑜𝑢 𝑠𝑙𝑎𝑐𝑘 𝑜𝑓𝑓, 𝑜𝑟 𝑑𝑖𝑑 𝑦𝑜𝑢 𝑐𝑟𝑢𝑠ℎ 𝑖𝑡? 𝑁𝑜 𝑜𝑛𝑒'𝑠 𝑐𝑜𝑚𝑖𝑛𝑔 𝑡𝑜 𝑠𝑎𝑣𝑒 𝑦𝑜𝑢- 𝑖𝑡'𝑠 𝑜𝑛 𝑦𝑜𝑢 𝑡𝑜 𝑔𝑒𝑡 𝑏��𝑡𝑡𝑒𝑟.

𝐸𝑋𝑇𝑅𝐴 𝑅𝑈𝐿𝐸𝑆 (𝐵𝐸𝐶𝐴𝑈𝑆𝐸 𝑌𝑂𝑈 𝐶𝐴𝑁 𝐴𝐿𝑊𝐴𝑌𝑆 𝐷𝑂 𝑀𝑂𝑅𝐸)

𝑀𝑜𝑟𝑛𝑖𝑛𝑔 𝑆𝑡𝑟𝑒𝑡𝑐ℎ/𝑌𝑜𝑔𝑎 : 𝑆𝑡𝑎𝑟𝑡 𝑦𝑜𝑢𝑟 𝑑𝑎𝑦 𝑙𝑖𝑘𝑒 𝑠𝑜𝑚𝑒𝑜𝑛𝑒 𝑤ℎ𝑜 𝑎𝑐𝑡𝑢𝑎𝑙𝑙𝑦 𝑐𝑎𝑟𝑒𝑠 𝑎𝑏𝑜𝑢𝑡 𝑡ℎ𝑒𝑖𝑟 ℎ𝑒𝑎𝑙𝑡ℎ.

𝐺𝑟𝑎𝑡𝑖𝑡𝑢𝑑𝑒 𝑃𝑟𝑎𝑐𝑡𝑖𝑐𝑒 : 𝑊𝑟𝑖𝑡𝑒 𝑑𝑜𝑤𝑛 3 𝑡ℎ𝑖𝑛𝑔𝑠 𝑦𝑜𝑢'𝑟𝑒 𝑡ℎ𝑎𝑛𝑘𝑓𝑢𝑙 𝑓𝑜𝑟.

𝐷𝑖𝑔𝑖𝑡𝑎𝑙 𝐷𝑒𝑡𝑜𝑥 𝑁𝑖𝑔ℎ𝑡 : 𝐺𝑖𝑣𝑒 𝑦𝑜𝑢𝑟 𝑏𝑟𝑎𝑖𝑛 𝑎 𝑏𝑟𝑒𝑎𝑘 𝑓𝑟𝑜𝑚 𝑐𝑜𝑛𝑠𝑡𝑎𝑛𝑡 𝑑𝑜𝑜𝑚-𝑠𝑐𝑟𝑜𝑙𝑙𝑖𝑛𝑔. 𝑆𝑒𝑟𝑖𝑜𝑢𝑠𝑙𝑦, 𝑖𝑡'𝑙𝑙 𝑠𝑢𝑟𝑣𝑖𝑣𝑒 𝑤𝑖𝑡ℎ𝑜𝑢𝑡 𝐼𝑛𝑠𝑡𝑎𝑔𝑟𝑎𝑚 𝑓𝑜𝑟 𝑜𝑛𝑒 𝑒𝑣𝑒𝑛𝑖𝑛𝑔.

𝐿𝑒𝑎𝑟𝑛 𝑆𝑜𝑚𝑒𝑡ℎ𝑖𝑛𝑔 𝑁𝑒𝑤 : 𝑃𝑖𝑐𝑘 𝑎 𝑠𝑘𝑖𝑙𝑙 𝑎𝑛𝑑 𝑐𝑜𝑚𝑚𝑖𝑡 𝑡𝑜 𝑖𝑡. 𝑌𝑜𝑢'𝑟𝑒 𝑤𝑎𝑠𝑡𝑖𝑛𝑔 𝑝𝑜𝑡𝑒𝑛𝑡𝑖𝑎𝑙 𝑒𝑣𝑒𝑟𝑦 𝑡𝑖𝑚𝑒 𝑦𝑜𝑢 𝑠𝑎𝑦, "𝐼 𝑤𝑖𝑠ℎ 𝐼 𝑘𝑛𝑒𝑤 ℎ𝑜𝑤 𝑡𝑜..."

𝑆𝑇𝑂𝑃 𝐶𝑂𝑀𝑃𝐿𝐴𝐼𝑁𝐼𝑁𝐺, 𝑆𝑇𝐴𝑅𝑇 𝐶𝐻𝐴𝑁𝐺𝐼𝑁𝐺

𝑇ℎ𝑒 75 𝑀𝑒𝑑𝑖𝑢𝑚 𝐶ℎ𝑎𝑙𝑙𝑒𝑛𝑔𝑒 𝑖𝑠 𝑑𝑜𝑎𝑏𝑙𝑒- 𝑏𝑢𝑡 𝑖𝑡'𝑠 𝑜𝑛𝑙𝑦 𝑒𝑓𝑓𝑒𝑐𝑡𝑖𝑣𝑒 𝑖𝑓 𝑦𝑜𝑢 𝑠𝑡𝑜𝑝 𝑚𝑎𝑘𝑖𝑛𝑔 𝑒𝑥𝑐𝑢𝑠𝑒𝑠. 𝑌𝑜𝑢 𝑤𝑜𝑛'𝑡 𝑎𝑙𝑤𝑎𝑦𝑠 𝑓𝑒𝑒𝑙 𝑙𝑖𝑘𝑒 𝑑𝑜𝑖𝑛𝑔 𝑡ℎ𝑒 𝑤𝑜𝑟𝑘, 𝑏𝑢𝑡 𝑔𝑢𝑒𝑠𝑠 𝑤ℎ𝑎𝑡? 𝑇ℎ𝑎𝑡'𝑠 𝑙𝑖𝑓𝑒. 𝑆ℎ𝑜𝑤 𝑢𝑝 𝑎𝑛𝑦𝑤𝑎𝑦.

𝐼𝑓 𝑦𝑜𝑢'𝑟𝑒 𝑛𝑜𝑡 𝑟𝑒𝑎𝑑𝑦 𝑡𝑜 𝑐𝑜𝑚𝑚𝑖𝑡, 𝑑𝑜𝑛'𝑡 𝑏𝑜𝑡ℎ𝑒𝑟 𝑠𝑡𝑎𝑟𝑡𝑖𝑛𝑔. 𝐵𝑢𝑡 𝑖𝑓 𝑦𝑜𝑢'𝑟𝑒 𝑠𝑒𝑟𝑖𝑜𝑢𝑠 𝑎𝑏𝑜𝑢𝑡 𝑏𝑒𝑐𝑜𝑚𝑖𝑛𝑔 𝑡ℎ𝑒 𝑏𝑒𝑠𝑡 𝑣𝑒𝑟𝑠𝑖𝑜𝑛 𝑜𝑓 𝑦𝑜𝑢𝑟𝑠𝑒𝑙𝑓, 𝑡ℎ𝑒𝑛 𝑔𝑒𝑡 𝑚𝑜𝑣𝑖𝑛𝑔. 𝑇𝑖𝑚𝑒'𝑠 𝑡𝑖𝑐𝑘𝑖𝑛𝑔.