According to the CDC, you should wash your hands:

  1. Before, during, and after preparing food
  2. Before eating food
  3. Before and after caring for someone who is sick
  4. Before and after treating a cut or wound
  5. After using the toilet
  6. After changing diapers or cleaning up a child who has used the toilet
  7. After blowing your nose, coughing, or sneezing
  8. After touching an animal, animal feed, or animal waste
  9. After handling pet food or pet treats
  10. After touching garbage

The right way to wash your hands:

Follow the five steps below to wash your hands the right way every time.

  1. Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap.
  2. Lather your hands by rubbing them together with the soap. Be sure to lather the backs of your hands, between your fingers, and under your nails.
  3. Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.
  4. Rinse your hands well under clean, running water.
  5. Dry your hands using a clean towel or air dry them.

Mouth, Gums & Teeth

  1. Wind: Wind 18 inches of floss around middle fingers of each hand. Pinch floss between thumbs and index fingers, leaving a one- to two-inch length in between. Use thumbs to direct floss between upper teeth.
  2. Guide: Keep a one- to two-inch length of floss taut between fingers. Use index fingers to guide floss between contacts of the lower teeth.
  3. Glide: Gently guide floss between the teeth by using a zig-zag motion. DO NOT SNAP FLOSS BETWEEN YOUR TEETH. Contour floss around the side of the tooth.
  4. Slide: Slide floss up and down against the tooth surface and under the gum line. Floss each tooth thoroughly with a clean section of floss.

Mouth wash: If you practice proper oral care, mouth wash shouldn’t totally be a necessity, but it can’t hurt. It helps to eliminate extra bacteria and can help fight cavities. Just make sure you don’t use it as a replacement for brushing or to mask bad breath. Only solving the underlying problems will actually help.


Start by allowing water to run over you for a couple minutes. Warm water can make it easier to remove dirt and residue. Make sure it isn’t super hot, which can dry out your skin.

At the end of your shower turn the water really (or all the way) cold. This will wake you up and get blood flowing. It also closes your pores to allow for less dirt and bacteria to get in to help reduce acne problems.


As we established earlier, you should do any shaving towards the end of your shower. Washing your face should also come towards the end, as this is the area that most benefits from being run under warm water. Of course, all this waiting around may start to feel comfortable, but don’t dawdle too long. As our sister site Jezebel learned when discussing showering with Dr. Sanjay Jain, spending more than 10 to 15 minutes or so in the shower can start to strip away healthy oils and damage your skin more than it helps.


Towels & Clothes

Washcloths and loofahs can harbor bacteria, mold, and yeast, says dermatologist Joel Schlessinger, M.D. If you use a loofah, make sure you replace it at least once a month. Schlessinger says the best way to keep loofahs clean is to dry them completely between uses—even if that means storing it outside of the moisture-filled shower. If you prefer washcloths, grab a fresh one every day, and avoid using it on your face. This is very irritating to the skin and ends up causing dry areas, breakouts, and even sores, says Schlessinger, who recommends washing your face with your hands instead.

It is best to wash bathroom towels every 3-5 times they are used. Notice that I did not write every 3-5 days.

That really is the maximum times a towel needs to be dampened (from drying you off), allowed to dry, and then be used again.





1. Sitting

  • Sitting down for the first time at your desk? Check to see if you’re leaning to far forward with your head and neck.

For people whose work involves sitting at a computer for several hours, it is imperative to cultivate healthy sitting habits. The spine is not designed to bear prolonged loads of weight in a static position, and this can cause future complications to the spinal column to develop.

When you sit on a chair, your lower back or the lumbar region of your spinal cord should get optimum support. Try and inculcate the habit of standing with your shoulders upright, which would help the head line up with the spinal cord.


Try to keep the top of the screen at an eye level, while making sure that both the arms and the wrists are properly supported by the chair and the table, while the head is resting back on the chair.

You want your mouse and keyboard to be as close together as possible, with the alphanumeric part of the keyboard centered on your desk. This means you want to pay attention to the keys, not the keyboard itself—most keyboards are asymmetrical, with the number pad on the right. Instead of putting the whole keyboard in the center of your desk, keep an eye on the “B” key. You want that to be directly in front of you and in the center of your desk (or, rather, where you’ll be sitting at your desk).

You want the point about 2 or 3 inches down from the top of the monitor casing to be at eye level. You also want the monitors to be about an arm’s length away from where you’re sitting.

If you’ve done everything right up until now, you’re in a fairly good position: your keyboard is directly in front of you and the right level for a 90 degree bend in your arms, and your monitor is at eye level so you shouldn’t be craning your neck up or down to see. In addition, you should always make sure that you:

Don’t slouch: this is an obvious one, but is pretty hard for some of us to remember. I found the biggest problem for me was that my seat back was much too far reclined. You want to be sitting up, with your back at about a 100 degree angle to your legs. By setting my seat back all the way forward and making sure I lay back against it, I’m finding it much, much easier to avoid slouching.

Keep your elbows close to your body and keep your wrists straight. This means you can’t be reaching for stuff, as I mentioned before—if you find your wrists or elbows aren’t playing nice, it’s probably because your mouse or keyboard is in the wrong position.

Keep your shoulders and back relaxed: tense shoulder and back muscles will cause all sorts of problems. Make sure they’re relaxed, which is probably going to require you not using the armrests when you’re typing. Your keyboard should already be at the right level where you don’t need to use the armrests, even if it goes against your instincts.

2. Standing

3. Using A Phone

  1. Reset your arm position so that your skull can stay stacked on your head.
  2. Learn to use your eye muscles for looking at things.
  3. Bend your arm at the elbow and prop your elbow against your front of your ribcage, and have your phone propped up closer to your face.


4. Exercises For Better Posture


Janda’s “Shortfoot”

Egoscue credits this move to Vladimir Janda, a Czech physician who treated patients suffering from chronic pain or mobility issues until he died in 2002. To perform the move, you stand with one foot about two foot-lengths in front of the other. In this position, you simply raise and lower the toes of the front foot 20 to 30 times. Doing this counteracts some of the negative effects of wearing shoes all day, which can weaken the muscles of the ankle and arch. “You’ll be stunned how compromised the fascia and the muscles tissue in the feet are once you start performing the move,” Egoscue says.




5. Sleeping


Sleeping on the back, instead of side can help improve your posture, since while sleeping on back, the spinal cord gets complete support from the bed and the shoulders line up perfectly with the body.


5.1. Pillow

Which kind of pillow you use is an individual preference, but a flat pillow is better if you sleep on back most of the time and the opposite is true of you sleep on the side.
You can also place one or more pillows below your knees when sleeping on the back to reduce strain on lower lumbar region.





For specific sleeping styles: 

  1. Back sleepers should look at memory foam, because it molds to the neck’s curve, or a water pillow, which has consistent support. A pillow under your knees can help your lower back.
  2. Side sleepers may also benefit from sleeping with a pillow between their knees: It helps improve spinal alignment. For your head, look for a medium-firm pillow that supports the space under your neck when lying down.
  3. Sleep on your stomach? Unfortunately, your sleeping style isn’t recommended at all, because of the stress on your lower back and potential for neck pain. Try sleeping with a giant body pillow in front of you to give you a similar feeling.

5.2. Mattress

Your body type dictates the type of support you need.

If your hips are wider than your waist, a softer mattress can accommodate the width of your pelvis and allow your spine to remain neutral, as shown [above].

If your hips and waist are in a relatively straight line, a more rigid surface offers better support. The right support is medium firm and not too thick. It keeps your head and neck in a line, as if you were standing up.



Cooking & Kitchen Skills





Quick Microwave Foods


Using A Knife

How To Dice




Identify the freshest strawberries: “Smell them. If they smell like strawberries, buy them; they will taste divine. If they look gorgeous but have no smell, they will have no taste. Simple and foolproof.” –Cyndi Perlman Fink

…and oranges: “Pick up the orange or grapefruit. If it feels light, it’s not juicy and will taste rather woody. Go through the bin picking the ones that feel heaviest compared to oranges or grapefruits of a similar size. They’ll be the tastiest ones.” –Karen Opas

Keep your pizza crust crisp, even after reheating it in the microwave: “Place a glass of water alongside to avoid the crust from getting chewy. The … water absorbs excess microwaves by acting kind of like an ‘energy sink.’ Thus, the water in the crust is preserved and not vaporized.” –Wassim Ferose



Picking Produce



Desk Exercises


Starting to run: Alternate running until you hear your breath, and walking until you catch your breath for a total of 20 minutes.




Sleeping & Waking Up

1. Going to Sleep

Method 1:

  1. Find a comfortable position to sleep in, close your eyes and squint slightly while looking upwards, basically trying to look at the bridge of your nose. This should not hurt at all.
  2. Forbid all thoughts of words and music.
  3. Look for patterns in the random noise of your eyelids and try to “follow” it. Once you start seeing complete images you’re under way to dreamland. It’s ok to suddenly realize that you’re doing it and thus waking yourself up a little. Try again. Just relax, think about nothing and watch the pretty pictures. Don’t get upset if it takes a while—just keep going. Using this technique I normally fall asleep in 2-7 minutes.
  4. When you’re anxious about something, it’s really hard to stop thinking about it and it would be better to write it down, thinking it through before sleeping.

2.1. Progressive Relaxation

This technique is often most useful when you tape the instructions beforehand. You can tape these instructions, reading them slowly and leaving a short pause after each one or listen to the progressive muscle relaxation track on our “Falling Asleep” CD.

  • Lie on your back, close your eyes.
  • Feel your feet. Sense their weight. Consciously relax them and sink into the bed. Start with your toes and progress to your ankles.
  • Feel your knees. Sense their weight. Consciously relax them and feel them sink into the bed.
  • Feel your upper legs and thighs. Feel their weight. Consciously relax them and feel them sink into the bed.
  • Feel your abdomen and chest. Sense your breathing. Consciously will them to relax. Deepen your breathing slightly and feel your abdomen and chest sink into the bed.
  • Feel your buttocks. Sense their weight. Consciously relax them and feel them sink into the bed.
  • Feel your hands. Sense their weight. Consciously relax them and feel them sink into the bed.
  • Feel your upper arms. Sense their weight. Consciously relax them and feel them sink into the bed.
  • Feel your shoulders. Sense their weight. Consciously relax them and feel them sink into the bed.
  • Feel your neck. Sense its weight. Consciously relax it and feel it sink into the bed.
  • Feel your head and skull. Sense its weight. Consciously relax it and feel it sink into the bed.
  • Feel your mouth and jaw. Consciously relax them. Pay particular attention to your jaw muscles and unclench them if you need to. Feel your mouth and jaw relax and sink into the bed.
  • Feel your eyes. Sense if there is tension in your eyes. Sense if you are forcibly closing your eyelids. Consciously relax your eyelids and feel the tension slide off the eyes.
  • Feel your face and cheeks. Consciously relax them and feel the tension slide off into the bed.
  • Mentally scan your body. If you find any place that is still tense, then consciously relax that place and let it sink into the bed.

2.2. Toe Tensing

This one may seem like a bit of a contradiction to the previous one, but by alternately tensing and relaxing your toes, you actually draw tension from the rest of the body. Try it!

  • Lie on your back, close your eyes.
  • Sense your toes.
  • Now pull all 10 toes back toward your face. Count to 10 slowly.
  • Now relax your toes.
  • Count to 10 slowly.
  • Now repeat the above cycle 10 times.

2.3. Deep Breathing

Listen to the deep breathing track on our “Falling Asleep” CD.

By concentrating on our breathing, deep breathing allows the rest of our body to relax itself. Deep breathing is a great way to relax the body and get everything into synchrony. Relaxation breathing is an important part of yoga and martial arts for this reason.

  • Lie on your back.
  • Slowly relax your body. You can use the progressive relaxation technique we described above.
  • Begin to inhale slowly through your nose if possible. Fill the lower part of your chest first, then the middle and top part of your chest and lungs. Be sure to do this slowly, over 8 to 10 seconds.
  • Hold your breath for a second or two.
  • Then quietly and easily relax and let the air out.
  • Wait a few seconds and repeat this cycle.
  • If you find yourself getting dizzy, then you are overdoing it. Slow down.
  • You can also imagine yourself in a peaceful situation such as on a warm, gentle ocean. Imagine that you rise on the gentle swells of the water as you inhale and sink down into the waves as you exhale.
  • You can continue this breathing technique for as long as you like until you fall asleep.

Waking Up

  • Wake earlier by increments.
  • Have a fixed morning routine
  • Keep the alarm out of reach
  • Never hit the snooze button
  • Leave the bedroom after shutting the alarm.

Staying Awake (At Night / When You Need To)

Power Napping

Don’t go over your 20 minute target. You may find that your target window is slightly shorter or slightly longer, but whatever you do don’t over-sleep. This is a good article on the subject. When your alarm clock rings, get up, even if you feel drowsy for the first few moments. If you stay down, you risk going from the REM sleep mode into slow-wave sleep, which would require you to stay in bed for 90-120 minutes before your sleep cycle is complete. If you get up, the drowsiness will vanish in a minute or two. So, paradoxically, napping longer makes you drowsy, not rested.

The best way I can describe the feeling of napping is that you lie down or sit somewhere, and first focus on relaxing. Relax your muscle groups one by one, from your neck all the way down to your toes. Take a good minute or two to do this properly. Then finally you relax your thoughts. Let them drift off. It’s important to gently nudge those thoughts towards more relaxing topics – you won’t nap very well if you’re rehearsing a conversation with the boss – but at the same time, they need to largely drift on their own. Keep your eyes closed, your body relaxed, and let your thoughts meander from subject to subject without much order. Once you’ve learned what to aim for, it’s just a matter of practicing it.

Consider using the app, Pzizz.

Lucid Dreaming

Check out www.reddit.com/r/LucidDreaming for further information

How to Get a Decent Night’s Sleep After a Night of Drinking

  • Drink Plenty of Water
  • Cut Yourself Off Early
  • Snack smart with honey or bananas before going to bed.


Apps To Use

  1. Sleep As Android

Situational Awareness & Safety

For 2 days, anytime you step in a room “check your corners”. Glance to a side, seeing the nearest corner, and pan across to take in the whole room until you can see the #2 corner closest to you and sweeping across the 3+4 corners along the way. Takes a second but gets you thinking of your surroundings.

For 2 days, anytime you get a text while in public (or some other chosen trigger) count people. Count women, men, people buried in their phones, count hats, count bags, anything. This is a beginning step to doing the pscyh “how many hats do you remember” drill we’re all familiar with. Combined with corner checking and you have a fair first couple steps to being like psych.

Body language in general. We spend a lot of time learning body language because the right kind can stop most fights from ever even occurring. You’ll find similar benefit by picking up a few of the cues. The most valuable centered on “dominant/alpha” vs “submissive”. It’s a bit of a flawed model but it helps to see us as pack animals and realize we rank out somewhere in social standing based on how we act. The alphas act a certain way–usually taking up more space in all dimensions (louder, lead conversations, move more slowly) while submissive folk don’t. This also correlates very closely to confidence and self esteem which means you can get an excellent read on someone in seconds.

Here are a few drills that you can do to improve your situational awareness skills [ModernSurvivalBlog]:

  1. Identify all the exits when you enter a building.
  2. Count the number of people in a restaurant, subway or train car.
  3. Note which cars take the same turns in traffic.
  4. Take a look at the people around you and attempt to figure out their stories. Imagine what they do for a living, their mood, what they are focused on and what it appears they are preparing to do, based merely on observation.
  5. Next time you’re in a parking lot, look for – and count – the number of cars with people sitting in them, whether you’re walking to the storefront, or coming back to your car, or even driving through.

If you are ever faced with a blade-wielding attacker, there are a few things you should remember that will drastically improve your survivability.

  1. Stay mobile. Distance is your best ally against any contact weapon, so use your footwork to stay as far away as possible. Run if you can.
  2. Place barriers between you and the attacker. A barrier is anything your threat has to avoid or move around to get to you. This can be done by moving behind a stationary or moving object, such as a park bench or a car, or by physically placing an object between you and the attacker, such as a chair or shopping cart.
  3. If contact is made, do your best to protect your vital organs and arteries. Keep your hands up and guard your centerline, which encompasses your throat, neck, lungs, heart and arteries.
  4. Don’t get fixated on the weapon. Like the tip of a whip, the blade is the fastest moving piece of the attack. Train your eyes on the attacker’s sternum, because any movement of the arm will originate with the upper torso. Allow your motion-sensitive peripheral vision to pick up the movement of the blade.
  5. Stay in the fight. There’s a good chance you’ll get cut; don’t focus on it. No matter what, fight through to the end. You’re not dead until the coroner says so. 

Source: ItsTactical.com

  • Carry pepper-spray