If you live in a reasonably populated area, then there's a good chance that you have access to a shoemaker or a shoe repair shop. Search online for a reputable cobbler in your city, and then pay him/her a visit. A simple stretching job should be relatively cheap – likely in the range of $15-30, depending on the cobbler, the region, and the degree of stretching that you need done. However, this route is almost certainly more time-consuming and more expensive than stretching your heels at home. Remember that in most cases, you are paying for quality and convenience.

Summary: Find a cobbler near you. Be prepared to pay.


For example, if you live in an appropriate area, allow your older children or teens to build a campfire (with supervision). Teach them safety rules and then let them take charge. Older kids need to feel responsible and independent. Check with your local city council to determine any regulations. Older kids and teens can use the GPS on their cellphones for outdoor activities such as geocaching, which may appeal to their budding need for independence. Your child or teen could also keep a blog about his or her outdoor activities. Teens love selfies, so encourage them to take photos of themselves doing cool activities outside, or document their favorite outdoor adventures. Make sure to talk to your kids about responsible social media use. Older children and teens are particularly fond of "hanging out." Offer to drive your kids and their friends to a park, or encourage your child to go jogging with a friend instead of sitting on the couch. Both teenage boys and girls enjoy activities like basketball and bicycling. Basketball hoops are relatively inexpensive and can be set up almost anywhere. Having the equipment will encourage your teens to head outdoors.

Summary: Give them some freedom. Encourage responsible tech use. Get social. Provide outdoor equipment.


Daily meditation has been shown to increase a person's overall attention span. Meditation requires brief intense periods of focus, which exercise your attention span the way you might exercise a muscle. Work on taking time to meditate each day to see a noticeable increase in your attention span.  You can find guided meditation routines online. If you've meditated before, this is a good place to start. Make sure to find a quiet space to meditate so you can focus solely on your thoughts. You should also wear comfortable clothing and sit in a position that's comfortable for you. Phone applications and certain websites have games you can play aimed at exercising and increasing your attention span. Try downloading a few apps and playing them during your free time. You may see your attention span greatly increase.  Lumosity is a very popular phone app that allows you to play a variety of games that exercise your attention span. Consider downloading Lumosity on your phone or computer. Elevate is an app that gives you new challenges each day, aimed at increasing a variety of cognitive skills. If you enjoy continuous challenges, download Elevate on your phone. If you have trouble gathering or expressing your thoughts, try downloading MindNode. This is an app designed to help you visualize your thoughts and therefore better express and articulate them. Classical music and music without lyrics may enhance your ability to focus. If you're struggling to complete a task, try turning on some instrumental music in the background. You may notice you will suddenly be completing tasks significantly faster. The volume may play a role for some in the success of this method. Take a song (or podcast) that you enjoy, or don’t enjoy, and find a creative balance between the two senses. Working out regularly has a positive effect on your attention span. Try to get a workout in each day if you want to increase your ability to focus. Try to pick an activity you enjoy doing so you'll stick to the schedule. For example, if you love swimming, join a local gym with a pool. Exercise can increase your attention span over time, but it can also instantaneously boost attention span. If you're having trouble focusing at work, try going for a brief 10 minute walk. You may find yourself more focused when you return to your desk. Black tea may have a positive effect on attention span. It contains the amino acid called L-theanine, which affects the part of the brain responsible for attention. Try replacing your coffee in the morning with a cup of black tea and see if you're more focused overall.

Summary: Meditate to gradually stretch your attention span. Use technology to increase your attention span. Listen to music to help with concentration. Exercise daily to boost your attention span. Drink more black tea to sharpen your focus.


Medications to treat depression may need to be taken at a certain time every day. It is important to take your medications exactly as your doctor prescribed them, as following the directions may minimize the potential side effects you experience.  Never stop taking your medications unless your doctor advises you to do so. Stopping your regimen suddenly will cause your symptoms to return full-force, and you may even experience additional withdrawal symptoms after you have been taking the drugs for a time and then stop. Be mindful that not taking your meds as directed, or failing to take your meds at all, could lead to you having thoughts about hurting yourself. If you are having suicidal thoughts, immediately call your doctor or a suicide help line. If need be, take yourself to the hospital. It can be terribly difficult to drum up the energy to get out of bed when you are suffering from depression. Creating a morning routine made up of small, successive steps can help you to manage the day more easily and set you off to a good start.  Arise at the same time every morning (including weekends).  When you wake, perform a few simple tasks, such as sitting up in bed. Then, focus on actually getting out of the bed. Next, do some light stretching. Wash your face and brush your teeth. Eat breakfast and take your meds. Rather than thinking about getting through the entire day, focus on completing one task at a time. Turn off your phone, computer, television, and wind down for an hour or so before bed. Avoid caffeine and alcohol as they both can inhibit the quality and quantity of sleep you get. Read, take a bath, and establish a nightly bedtime ritual. Go to bed at the same time each night. When you improve your sleep habits, you may wake feeling more refreshed and energized. Lack of sleep can have a significant impact on mood, so establishing healthy sleep patterns can go a long way in improving your depressive symptoms - now and later after the meds kick in. It's a mood brightener. The endorphins released after a good sweat session can naturally lift your mood. What's more, regular exercise gives you confidence, relieves stress, provides a mechanism for healthy coping, and can even help you sleep. As you wait for your symptoms to improve, don't pressure yourself about the intensity or duration of exercise you get - it's not necessary to do anything too strenuous. Just strive to get your body moving in any way possible. Walking, swimming, and yoga are all potentially low-impact activities you can do. You'll feel better for it. And the people around you will appreciate it also. Including these tasks in your morning routine can help you to feel more accomplished and motivated for other tasks that await you. If it's all you manage to do, that's okay, too.
Summary: Take your medications as directed. Stick to a routine. Practice good sleep hygiene. Get some exercise. Bathe, dress and groom yourself every day by a given time.