If you need to travel backward, make sure the vehicle is at a complete stop before changing gears in or out of "reverse." Slide the gear shift to select the gear marked "R" and check behind/ around you for any possible obstructions. Gently remove your foot from the brake and place it on the accelerator. When turning in Reverse, your car will turn in the same direction that you turn the wheel. You're just going backwards, so the end of the car will swing in that direction, rather than the front. " The "neutral" gear is only to be used when you have no need to control the speed of your car, not when driving regularly. Examples of this include when idling parked for a short time or when being pushed/towed. The gears marked "1," "2," and "3" are known as lower gears. These can work as a sort of in-engine brake system when you need to save your actual brakes. Going down steep hills is a good use of this technique. 1st gear, however, is only to be used when you must go very slowly. There is no need to stop when shifting between these gears and Drive.

Summary: Travel in Reverse. Use "neutral. Use the lower gears.


If you have friends in your class, you may be tempted to sit next to them. However, friends can easily prove distracting. You want to resist the temptation to pass notes or whisper during class lectures and discussions. If you don't want to hurt your friend's feelings, politely let them know ahead of time you'll be sitting away from them in class. Say something like, "Hey, I know we like to all sit together, but I keep distracting myself lately. I think I'm going to try to sit on my own and see if that helps me focus." In addition to sitting away from your friends, pick a seat towards the front of the classroom. It's easier to get distracted in the back when you're struggling to see the board. Sit towards the front of the class so you will be able to focus. In addition to helping you focus, many classes grade you on in-class discussion. Whenever an opportunity comes up for discussion, always participate at least once. If you're actively engaging in a conversation, you will have to pay attention to what's happening in your classroom.  You may be nervous about participating. However, keep in mind many of your classmates are nervous as well. Chances are, what you have to say is beneficial to the classroom. Ask questions if you have them. While you may feel embarrassed asking questions, many students may have the same questions you do and are simply too shy to raise them. Throughout class, take well-organized notes. Do not just copy down what the instructor says. Make sure to write it in your own words. Phrasing lectures in a way that makes sense to you will help you better retain the information.  Make sure to date and label your notes. You should write down a header explaining what's being discussed. Use shorthand when possible so you can keep up. For example, use abbreviations and acronyms when possible. Do not write down everything. Instead, focus on information you may easily forget, such as names, dates, equations, and other hard to remember facts. Maintaining some level of eye contact with the teacher can be helpful for several reasons. You will prevent your mind from wandering, and your teacher will also see you are attentive. This can reflect highly on you when the time comes for grading. During lectures, if you're not taking notes, look to the front of the classroom. It's a small change, but can make a big difference in your level of focus. Maintain good posture throughout a lecture. Good postures helps you regulate breath better, preventing you from becoming drowsy during class.

Summary: Sit away from friends. Try to sit in front. Participate in discussion. Take notes. Keep your eyes on the teacher. Sit up straight.


Add 1 cup (267 g) of coarse sea salt to a glass jar or container. Pour in ½ cup (118 ml) of liquid coconut oil, and mix with a fork until the ingredients are fully combined. If you don’t have coconut oil, you can substitute olive oil. Once the salt and coconut oil are fully combined, mix in 5 to 7 drops of grapefruit essential oil. Stir the scrub well to distribute the fragrance throughout the mixture. You can use other citrus essential oils if you prefer, such as lemon, lime, or orange. However, grapefruit is particularly good for the scrub because it has antibacterial and antiseptic properties. You can use the scrub once or twice a week. Keep it beside your sink so it’s easy to remember to use it when your hands feel dry and rough. Be sure to store the scrub with a lid on to keep it airtight.

Summary: Mix the salt and coconut oil. Add the essential oil. Store the scrub beside your sink.


Getting stuck in your own head is one of the worst ways you can get in your own way. You need to break free from your cycling thoughts. Taking any action can help you do that! Here are some examples of ways to take action:  Go for a walk. Take a small step toward your goal. Meet a friend for coffee. Clean up your workspace. Purchase items you need to accomplish your goal. Being in the present helps you avoid getting caught up in “what ifs” and overthinking. You can ground yourself in the present by focusing on each of your five senses. Here’s how:  Describe the setting around you. Listen to the sounds you can hear. Smell the air, trying to pick up scents. Notice how your feet feel against the ground or how your bum feels on the seat. Touch the different textures around you. Taste the air or enjoy a flavorful treat. daily for at least 10 minutes. When you meditate, your mind becomes more resistant to overthinking. That’s because meditation teaches you to release your thoughts instead of holding onto them. By spending time each day in meditation, you can help yourself overcome thinking that holds you back.  Do a simple meditation by sitting in a quiet room with your eyes closed. Simply notice your breath and release your thoughts. Guided meditations can help you get more out of your practice. You can find them online or on an app. There are several free apps for meditation, including Insight Timer, Calm, and Headspace. Getting caught up in future worries or past mistakes will make it hard for you to move forward. This turns you into your own obstacle! Instead, let your mindfulness exercises help you stay in the present. Your life is happening now, so don’t miss it.  Living in the present doesn’t mean you can’t plan for your future. However, don’t let your concerns about the future stop you from living today. If you struggle to let go of a painful past, work with a therapist to learn to let go.
Summary: Avoid ruminating on your thoughts by taking action. Connect with the present moment by engaging your 5 senses. Meditate Live in the moment, not your future or past.