Summarize the following:
Before you change your behavior, you need to understand your current situation. Take a baseline, or keep a count, of how many cigarettes you smoke in a day. You can use a calendar, notebook, journal, poster board, or anything that helps you track it consistently. As you track your consumption, try to notice if there are any patterns. For example, you might notice that on Wednesdays you tend to smoke 5-8 more cigarettes than the rest of the week. What is going on on Wednesdays? Maybe you have a stressful weekly meeting on Wednesdays that wind you up, and you smoke to relieve the anxiety. Set a goal once you have tracked how many cigarettes you typically smoke in a day. Since quitting cold turkey (cutting out smoking completely) is bound to be stressful, difficult, and may lead to a higher rate of relapse, start by limiting your smoking. You may try going from a pack a day, 20 cigarettes, to 15 a day. Only you can decide what is the right amount to cut down to, but a good start may be to cut down by a quarter. For example, if you smoke 16 a day, go to 12. Or go from 12 to 8. If you are going to allow yourself five cigarettes a day, decide when you will smoke them. This removes the option of smoking a cigarette when you are feeling bored or have nothing else to do. Instead, you have designated smoking times to keep you accountable. For example, you might smoke one in the morning, two at work, one in the evening, and one before bed. It may be hard to give up the instant gratification of smoking, especially if there's no immediate reward for cutting back. You need to create a system of immediate rewards and consequences. So, if you smoke 2 more cigarettes in a day than you had allowed yourself to, there should be a consequence. Choose consequences that will benefit you in some way. For example, for every additional cigarette you smoke, tell yourself you have to do 10 minutes of stretching, put a dollar in a jar, clean the bathroom, or journal for an extra 10 minutes. While this is supposed to serve somewhat as a punishment, at least you will have worked in some way to make up for the lapse in discipline. Reward yourself when you meet or exceed your goals. This will make you more likely to continue cutting back. Rewards don't need to be tangible things. You could remind yourself that you're investing in your healthy future and that's a reward in and of itself. For example, if your goal was to smoke no more than 8 cigarettes a day and you only smoked 5, you might reward yourself with a glass of wine, 20 minutes of playing your favorite video game, or free time. Choose something that you enjoy, but don't necessarily have access to all the time. This will create a progress report. You could even graph your cigarette consumption in order to see the peaks and troughs. Here are a few things to consider keeping track of when you're monitoring your smoking habits:  Triggers: Watch for what factors trigger higher rates of smoking. Cost: Track how much money you spend on cigarettes every week. If you're saving money during the week, start putting it aside. After a few weeks, use the money to buy yourself a reward. Consequences/Rewards: Notice if certain intervention plans (like increasing or decreasing consequences and rewards) are working or not. This way you can change them to make cutting back more effective.

summary: Track your cigarette use. Decide on a daily allowance. Set up a smoking schedule. Set up consequences. Set up rewards. Keep tracking your smoking habits.


Summarize the following:
If your pain continues after you have consistently tried all of the stretching and home remedies, there may be something further wrong with your feet that is causing the pain and you should visit a doctor to get their opinion. Even if the outcome is that you have chronic pain and need to take pain relievers, it's important to rule out other possibilities first. If bunions become severe (meaning that they cause continuous pain, limit mobility, or cause foot deformity), you decide to seek medical attention to get them removed. A doctor will either cut the bunion off or drill several holes in the protruding bones and anchor them with a type of mesh that can be tightened to correct the bone movement over time. If you have extreme pain in your feet because of arthritis, you may be a candidate a fusion surgery. This type of surgery may involve removing cartilage from the joint and then using screws and plates to join two bones together so that they no longer move. This can help alleviate the pain caused by arthritis and increase mobility. If you are a healthy athletic person and have injured yourself doing an athletic activity, you should see the doctor. You may have pulled a tendon or fractured a bone and it may need surgery to be repaired.

summary: See a doctor if pain persists. Get severe bunions surgically removed. Get surgery for severe arthritis foot pain. Visit the doctor if you are an athlete with an injury.


Summarize the following:
HTML code is made up of open and closed tags. Every well-written HTML page should start with <!DOCTYPE html>. This tells a web browser that the HTML file is an HTML file. This is the opening tag of your HTML code.  This tells the browser your HTML code starts here. This is the opening tag for the Head of the HTML document.  The head contains meta information that is not displayed in the web browser.  This contains information such as the page title, it also contains the Cascading Style Sheets (CSS) which format the look of the HTML code. This is the HTML code that contains the page title of your web page.  The "<title>" tag is the opening tag of the Page title HTML code.  The "</title>" of tag is the closing tag.  Replace the text "Page Title" with any title you want name your HTML page.  This text will appear in the browser tab at the top of the web browser. This is the tag that closes the head of your HTML document.  If you wish to include any other information or style sheets for your HTML document, be sure to write them after the "<head>" opening tag, and before the "</head>" closing tag. This is the opening tag for the body of your HTML document.  The body is where all the visual elements of your web page go.  This includes text, images, buttons, and other elements that are viewable on the web page. This is the HTML tag to add a background image to your web page.  Replace "[image url]" with the actual url location of the image you want to add.  This can be the location of an image that is uploaded to an online server, or the local location of an image on your computer.   Alternatively, you can use CSS to set an background image. When you use a filename without a file path or URL (i.e, background-image: url("background.png");), the web browser will look in the web page folder for the named image. If the file is in another folder on your file system, you'll need to add the full path to that file. If you wish to include any other HTML elements on your web page, such as text, images, videos, links, buttons, etc, be sure to including them in the "Body" section of your  HTML document. This is the tag that closes the body of your HTML document.  When you are finished adding all HTML elements you want to include in your document, type this tag on the last line. This is the tag to close your entire HTML document.  Type this tag on the last line. When you are finished with everything, click File and then Save to save your work.  Your entire HTML document should look something like this:   <!DOCTYPE html> <html> <head> <title>Page Title</title> </head> <body> <div style="background-image: url('https://www.website.com/images/image_background.jpg');"> </body> </html>
summary: Type <!DOCTYPE html> at the top of the HTML document. Write <html> in the next line. Type <head> in the next line. Type <title>Page Title</title>. Type </head> in the next line. Type  <body> in the next line. Type <div style="background-image:url('[image url]');"> in the next line. Finish the rest of your HTML document. Type </body> in the last line. Type </html> at the very end. Save the HTML file.