Look at the changes you want to make to Measurably Improve Your Quality of Life. Which goals require you to learn more before you can confidently make the change you want? Look for a goal you could start on now, without too much time required. In this case, the goal we have chosen is to take better care of our body. Then we are going to break it down. What elements go along with taking better care of our body?  Study as early as possible. Get plenty of sleep Eat healthy food Drink plenty of water Get exercise Brainstorm criteria for which options you are attracted to and which you are not. Are you interested in researching on the internet? Do you want to talk with a nutritionist or a fitness instructor? If you have difficulty when paying attention while reading, would magazine articles be an effective option for learning?  Trust your intuition. If heading down a certain path doesn't feel right, don't go that way! If you begin reading on ways to improve your sleep habits, and the information is not something you would be willing to use in your own life, then stop reading, and find a different resource. Do not continue simply because it is information coming from an “expert” or because “everyone is doing it”. The information has to be useful to you.  Refine your goal with research. As you begin to look into ways to take better care of your body you may discover there is one element that you really want to focus on. This narrows your goal from “I want to take better care of my body” to “I want to take better care of my body by eating a healthier diet.”  Find someone who has done what you want to do and have them show you. If you know someone who has changed elements of their lifestyle, such as exercising more or implementing a healthier way of eating, talk to them. Find out what they did, how they did it and where they found their information.  Do research on the internet, take a class, interview others, and find a mentor. Try out different varieties of learning to see which one works best for you. Pick something that is possible to do in your environment, that you can work on constructively within your timeframe, and that you can do successfully with the energy and attention you have. Do not decide to take a nutrition class if you are already pressed for time and won’t have time to attend. Instead, take a smaller piece, such as following a nutritional plan. Whatever it is, it needs to be something you can effectively add to your life.  Consider time constraints, geographic constraints, and your mental state. Do not bring more stress to your life by taking on more than what works for your life circumstances. Learning should add to the quality of your life, not take away from it.  Schedule a time of day for learning and practicing what you learn. Having a set time for learning can help motivate you to continue the process.  Develop the habit of paying attention to what you want to learn or improve upon. "Emotions drive attention. Attention drives learning." Pay attention to your emotional reactions. If you are researching exercise options and find yourself resisting, explore why. What is it about exercising that is causing the reaction? There is a reason for resisting the learning experience.  Don't become overwhelmed with all the choices. Sometimes we become distracted and overwhelmed by wanting to choose the “right” option. There is no “right” or “wrong”; it is about what works for you. Just pick one and try it! If it doesn’t work, then pick another one. To effectively conduct an experiment you need to have a plan, a way to evaluate if the experiment is working and a time to reflect on the process and outcome. The learning process works the same way.   Setting a specific criteria allows you to see if you have met it or not. When deciding on a nutritional plan do I want it to include 3 meals a day or do I need it to cover several smaller meals throughout the day?  Be sure to have a method for keeping track of progress. Use whatever tools you have! Notebooks, phone, apps, computer, internet, calendar, blogs, etc.  Keep reflecting on your progress. Do I still need more information or do I have what I need to begin a new sleep routine?  Set milestones and stick to them. I want to find 3 new healthy dinner recipes to incorporate into my nutrition plan. Did you reach them? Did you learn enough to implement a new exercise plan? Have you found an effective way to improve your sleep habits?  A reminder in your calendar will prompt you to reflect. Set a “check-in” date to evaluate the information you have learned; see if it is effective; is there is more you have realized that you need to know. What worked and what didn't? Why? If the learning approach you chose worked, then keep going with it. If not, go back and pick a different one and start experimenting!

Summary: Pick a goal. Research options for learning. Choose the best option. Experiment with learning. Evaluate your results and milestones. Refine your approach.


This is not required for the trick to work, but will allow you to level up twice as fast. To purchase a Lucky Egg, tap on the PokéBall on the main screen and tap the "Shop" icon. Scroll to the third row of items to find Lucky Eggs. These Pokémon are the easiest to level up, which is how you will gain your experience using this trick. Pidgey is the best Pokémon to use for this reason, but Weedle and Rattata work as well. In return, he will give you candy, which you can use to level up your Pokémon. To transfer Pokémon to Professor Willow:  Tap the PokéBall on screen, and then the Pokémon symbol to open your list of Pokémon. Tap on a Pokémon that you have a duplicate of, and hit the "Transfer" button. This will open a list of the Pokémon you have caught. Tap on a Pokémon you have caught multiple of, and hit the "Transfer" button. Professor Willow will take the Pokémon to his lab, and give you candy in return. This candy can be used to level up and evolve your Pokémon. From the main screen, tap the PokéBall near the bottom and then the "Items" button to open up a list of all items in your pack. Tap on the Lucky Egg you have purchased to use it. This will grant you a 30-minute period during which all of the experience you gain will be doubled. Since this period only lasts 30 minutes, be sure to complete the rest of this method once you have enacted this step! Your Pokémon will level up very quickly, causing you to gain a huge spike in XP and, depending on your current level as a trainer, allow you to increase by a level or two.The evolution animation takes almost 30 seconds to complete, meaning that you could get about 60,000 to 65,000 XP if you use up the entire 30 minutes on evolving. You're well on your way to becoming a stronger trainer!

Summary: Buy a Lucky Egg (optional). Catch several weak Pokémon of the same type. Transfer your duplicate Pokémon to Professor Willow. Tap the Pokémon button. Transfer your duplicate Pokémon to Professor Willow. Open up your Items. Use your Lucky Egg. Use all of your candy on the Pidgeys in your pack. Repeat these steps over to gain more experience.


Gently place the gravel at the bottom of the tank so that you don't scratch or damage the fish tank. Smooth out the gravel with your hands so that it's an even layer. Anchor the plants into the gravel so that they don't float to the surface. You can place the rocks on the bottom of the tank in whatever way you think looks best. Add other things like wood or fish tank figurines to give your tank more personality. A siphoning kit, or gravel cleaner, looks like a clear tube with a hose attached to it. Place the clear tube into the water and put the hose in a bucket. Shake the plastic tube up and down to start siphoning the water and dip the end of the clear tube into the gravel itself. The gravel should stay stuck in the tube until you put your hand on the end of the hose, which will release it. This will siphon away the dirt and fish waste through the tube while keeping the gravel on the bottom of the tank.  You can use the same siphon to clean the gravel. Do not clean more than 20% of the water at a time or you will alter the pH levels of the water, which could hurt your fish. You can purchase a siphoning kit online or at a pet store.
Summary: Add a .5 in (1.3 cm)-thick layer of gravel at the bottom of your fish tank. Place rocks and plants over the gravel to give your fish a habitat. Clean the gravel with a siphoning kit twice a month.