How to Get Over Your Ex

Getting over someone you loved can feel like an impossible task, but there is hope! You feel a lot of pain right now because your relationship gave you a boost of dopamine, which is a chemical that makes you feel happy. Now that your ex is out of your life, you’re no longer getting that happiness boost. Fortunately, you can work through your painful emotions and come out stronger than before!

[Edit]Steps

[Edit]Coping After a Breakup

1. Keep yourself busy for 2-3 weeks after a breakup. Going through a breakup is especially painful because the love and attention you got from your ex is gone. Now that your ex is out of your life, you’re probably feeling painful withdrawals. To help yourself feel better, fill your day with self-care and fun activities with your friends and family. Here are some ways to take care of yourself:
   
   • Spend 15-60 minutes in the morning focusing on your intentions.
   • Do a fun exercise like dancing or kickboxing.
   • Take care of your basic needs, like eating, bathing, and cleaning your space.
   • Do something nice for yourself, like getting a spa treatment or buying a special cup of coffee.
   • Go to work or school.
   • Spend time working on a personal goal or hobby.
2. Create a routine to help you take care of your needs. When you were with your ex, you likely had a routine that involved talking to and seeing them. Switching up your routine may help you focus on the future. Develop a new schedule for yourself that focuses on the life you want. Be sure to include reminders to keep up with your responsibilities, like paying your bills, washing your clothes, and eating healthy meals.
   
   • During a breakup, taking care of yourself can be really hard. Following a routine can help you keep up with your healthy habits!
3. Use distraction to keep your mind off your ex in the first few days. Since your relationship made you happy, you’re naturally going to be craving that feeling after you breakup. However, thinking about your ex and remembering your relationship will only make your pain last longer. Instead, do an activity that requires you to focus on the present to distract yourself from your pain. Pick something that makes you feel happy and helps you have fun without your ex!
   
   • For instance, invite your friends over for a game night, go for a nature walk, do a scavenger hunt, take a painting class with your friends, read an exciting book, or go to a Meetup.
   • Don’t use distraction to avoid your feelings altogether. Eventually, you’ll need to deal with the painful emotions you’re feeling.
4. Engage in activities that make you feel good to get a dopamine boost. Replacing the dopamine boost you got from your relationship may help you feel better post-breakup. Do at least 1 activity every day that makes you feel great. Pick things that are healthy for you and support your lifestyle goals rather than using unhealthy coping strategies. Here are some ideas:
   
   • Exercise for at least 30 minutes a day.
   • Take an art or cooking class.
   • Join a recreational sports team.
   • Get a pet if you’ve been wanting one.
   • Join a club that’s focused on your interests.
   • Volunteer for a cause you care about.
5. Surround yourself with friends and family to create a support system. During a breakup, you need to be a part of a community. Reach out to your family and friends for help during this time. Invite them to spend time with you and talk or text with them daily. This can remind you that you’re well-loved.^[1]
   
   • You might feel tempted to withdraw during a breakup, but you need to be with people you care about. If you don’t feel like going out, ask a friend or relative to do something fun with you at home, like watching a movie or making a craft project.

[Edit]Processing Your Emotions

1. Shake your body to burn off excess energy. When you feel strong emotions like sadness, anger, and anxiety, your body releases negative energy as part of your survival response. However, this negative energy can make you feel bad if you don’t get it out. An easy way to release the energy is to shake your body. Start at your shoulders and slowly move down to your feet, shaking yourself as you go. As you do this, imagine that the negative energy is leaving your body.
   
   • If you don’t like shaking yourself, try releasing the energy through a vigorous workout.
2. Vent your feelings to someone you trust. Talking about how you feel can help you feel better. Choose someone you can trust to share your feelings with. Then, tell them about what happened and how it's affecting you. Additionally, share any worries you have.
   
   • Ask the person to listen to you without giving you advice. Say, "This breakup is really hard. Do you mind if I vent a little?"
3. Examine the reasons why your ex isn’t right for you. Don’t idealize your ex after your breakup. Instead, focus on the qualities that make them a bad match for you. Think about the times they let you down or the qualities they don’t have. Let this convince you that things weren’t meant to work out between you.^[2]
   
   • Consider the things you want in a partner. Later, you can use this list to help you find a better partner for yourself.
4. Confront beliefs that you won’t find love again if you feel this way. Your breakup may be more painful if you thought your ex was “the one” for you. It might be hard to imagine yourself with someone else, but it will happen one day. Stop thinking that you have just one soulmate out there. Instead, remind yourself that you will find love again.
   
   • You don’t have just one match out there in the world. Everyone has several different potential love matches, so it’s no big deal if one relationship ends.
5. Use a gratitude journal to identify what’s going well in your life. Focusing on the positives in your life can help you balance out your negative emotions, and expressing gratitude for the good things in your life is a great way to think positively! In your gratitude journal, write down 3-5 things every day that you’re grateful for. These can be big or small things! When you feel down, re-read all of your lists to help you feel better.
   
   • For instance, you might write, “my friends, my cat, and beautiful weather today.”

[Edit]Removing Your Ex from Your Life

1. Get rid of physical reminders of your ex. Seeing things that remind you of your ex will keep you locked in the cycle of craving their affection. Go through your living space and remove anything that makes you think of them. Take down photos, remove gifts, and collect mementos. Donate or throw away the items so they won’t remind you of the past.^[3]
   
   • If you don’t want to throw the stuff away, put the items in a box that you can give to a friend. When you’re ready, your friend can either discard the box or return it to you.
2. Do a digital detox to avoid reminders of your ex. Your digital world is likely full of reminders about your relationship, and seeing them will be painful. Don’t scroll through photos of you and your ex during good times because it will make it take longer for you to get over them. Here’s what you need to do to detox digitally:^[4]
   
   • Unfollow all of their social media pages.
   • Delete all of your ex’s text or email messages.
   • Save your relationship photos to a folder you can access later, then delete them.
   • Block their phone number.
   • Stay off social media in the days after the breakup.
3. Focus on yourself instead of worrying about what your ex is doing. You might be wondering about who your ex is seeing, what they’re doing, or if they feel bad about what happened. Don’t give them one more second of your time! Instead of worrying about them, keep your mind on your own needs and wants.
   
   • When you catch yourself thinking about your ex, turn your attention to a hobby or interest.
4. Say “no” to post-break up sex with your ex. It’s normal to feel tempted to hook up with your ex, but doing so will only make the pain worse. Your brain is hardwired to form an emotional connection during sex, and it’ll be an even stronger connection if you’re doing it with someone you used to love. Don’t be alone with your ex after the breakup so you won’t be tempted.
   
   • If you have to see them, ask someone to go with you so that you won’t be alone with them.

[Edit]Returning to Yourself

1. Focus on your existing relationships and on making new friends. Healthy relationships with your friends and family can help you be a stronger, more independent person. Plus, they will help you realize that you don’t need your ex! Spend time with the people who are important to you so you can grow closer to them. Additionally, go to local events, clubs, Meetups, or classes to meet new people.^[5]
   
   • Keep in touch with your friends by talking or texting daily.
   • Join your friends for coffee dates, dinner, and games.
2. Pursue the interests you set aside during your relationship. While you were with your ex, it’s likely that you gave up part of yourself to become a partner to them. Now that you’re apart, regaining what you lost can help you enjoy being single! Think about the things you enjoyed before you got with your ex. Then, start including those things in you routine.
   
   • For instance, you might have given up your gym membership because you never had time to go. Now is the time to renew it!
   • As another example, you might have stopped painting or doing photography because you were spending more time with your ex. Break out your equipment and dive back into that hobby!
3. Start a new passion project to help you feel fulfilled. Pick a goal you’ve always wanted to accomplish or something that’s always interested you. Then, make a list of steps you can take to start working on it. Dedicate a block of time each day to work on your goal, and try to check off the steps on your list. This can help you stop thinking about your ex and build your independence.
   
   • For example, you might decide to pursue a degree or to start a photography business.
   • As you work on your passion project, remind yourself that you’re building a future for yourself that isn’t dependent on a relationship.
4. Try new things that your ex refused to do with you. Think about the times your ex said “no” to something you wanted to do, like trying a new restaurant or visiting a local museum. Then, create a breakup bucket list of these items. Ask a friend to join you or go alone as you check off each item on the list. Each time you do something, remind yourself that your ex was holding you back from it.
   
   • For instance, join a friend for Indian food at the restaurant your ex wouldn’t try, paint pottery with a group of friends, play beach volleyball, go on a picnic in the park, visit the planetarium, and go to a slam poetry reading.
5. Identify the future you want for yourself. Picture yourself in a year, 5 years, and 10 years. Think about how you want to live and what type of things you want to do. Then, write down what you hope to accomplish in the coming years so you can start working toward those goals. This can help you create a life you love as you move on from your ex.
   
   • For instance, you might want to buy a home, build your career, and take your dream vacation.
   • Similarly, you might realize that you want to add more creativity to your life or that you want to move to a different area.

[Edit]Video

[Edit]Tips

• Do not rush into a new relationship. You don’t want to drag a bunch of emotional baggage into someone else's life. You may end up realizing that your new partner is someone you barely know or do not have any real interest in. Focus on feeling better about yourself.
• Focus on building new memories with your friends to replace bad feelings about your ex.

[Edit]Warnings

• Ignore all the rumors and things that might be going around about you and your ex. They are not worth your time.
• Make sure you do not use another person to make your ex jealous. It won’t work, and you may end up hurting both yourself and the other person.
• Don’t waste your energy trying to get back at your ex. The best revenge is creating a life you love and pursuing your own happiness!

[Edit]Related wikiHows

• Get Your Ex Back
• Get Your Ex Girlfriend Back
• Forget Your Ex Girlfriend

[Edit]References

[Edit]Quick Summary

1. ↑ https://www.psychologytoday.com/us/blog/the-squeaky-wheel/201501/7-mistakes-you-need-avoid-after-breakup
2. ↑ https://www.psychologytoday.com/us/blog/the-mindful-self-express/201603/is-your-brain-breakup
3. ↑ https://www.psychologytoday.com/us/blog/the-squeaky-wheel/201501/7-mistakes-you-need-avoid-after-breakup
4. ↑ https://www.psychologytoday.com/us/blog/having-sex-wanting-intimacy/201612/4-reasons-stay-out-contact-your-ex
5. ↑ https://www.psychologytoday.com/us/blog/the-squeaky-wheel/201501/7-mistakes-you-need-avoid-after-breakup

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How to Get Coffee Stains Out of a White Shirt

Coffee may benefit your health, but it does not benefit your clothes. While a coffee stain can seem especially hopeless on a white shirt, you can easily treat and clean it at home. If you’ve recently spilled coffee on a white shirt, laundry detergent is a great method to try. For stains that have dried, try soaking the shirt in a vinegar solution, applying a stain stick, or washing it with bleach.

[Edit]Steps

[Edit]Removing Fresh Coffee Stains

1. Check the label to see what your shirt is made out of. Take off the white shirt place it on a flat area, like a table or ironing board. Depending on the fabric, the coffee might not have fully absorbed into the shirt. ^[1] Materials like cotton and linen absorb more water than fabrics like polyester and acrylic. A stained cotton shirt might require more blotting than a polyester one.^[2]
   
   • Take your shirt to a dry cleaner if you’d prefer to have it cleaned professionally.
   • If you can’t find a good surface to lay your shirt on, consider placing an old towel on a section of floor or carpet. This will secure the shirt without staining the floor below.
2. Soak up the excess coffee with a paper towel. Apply pressure to the stained area with a folded paper towel. Use quick motions to blot up any extra coffee. Place your other hand on the side of the shirt to keep it secure while you blot.^[3]
   
   
   • If one portion of the towel absorbs too much coffee, rotate the paper towel so that a clean section blots up the coffee. Use a new paper towel as needed.
3. Soak the shirt in cold water and wring it out. Hold the blotted shirt under cold, running water for several minutes before twisting out any excess. Hold the shirt under the running water until the stained area is completely soaked. Keep the stain submerged for at least 3 minutes, and rub the stain with your fingers to coax it away with water.^[4]
   
   
   • Repeat this process as needed until the coffee stain has diminished.
4. Add a coin-sized amount of detergent to the spot. Take your usual laundry detergent and pour a small, coin-sized amount on top of the stain. You don’t need to get a special detergent for this—any kind will do, as long as it’s in liquid form. ^[5]
   
   • If you don’t want to pour out too much detergent at once, use the cap to pour a smaller amount.
5. Rub the detergent in with your fingers and let it sit for 3-5 minutes. Put on rubber gloves and rub the cleaning product into the coffee stain before leaving the shirt alone for at least 3 minutes. Use short, gentle movements, so you don’t disturb the fabric of the shirt. While the fabric is damp, rub in the detergent.^[6]
   
   
6. Massage the coffee stain after 5 minutes. Use the tips of your fingers to rub any lingering detergent into the fabric. This final effort helps to remove any visible portions of the stain before you put it in the washing machine. Don’t be discouraged if you don’t see any visible changes after rubbing in the detergent.^[7]
   
   
   • Wash your hands thoroughly after making direct contact with any cleaning agents.
7. Rinse out any remaining detergent. Hold the shirt over a sink and turn on the faucet. Use cold, running water to rinse the detergent out of the stained area. Take both hands and wring the water out until there are no more suds rinsing out of the shirt.^[8]
   
   
8. Clean your shirt using the washing machine. Take the damp shirt and place it into your washing machine. Pour a small amount of regular detergent into the machine before beginning the cycle. Ideally, the water should be somewhere between and so the stain doesn’t set. You can wash this shirt in a separate load or with other whites.^[9]
   
   
   • Switch to a stain removal detergent if you want to use a stronger cleaning formula.
9. Make sure that the stain is gone before drying. Remove the shirt from the washing machine and check to see if the stain is gone. Do not dry or iron the shirt until you’re positive that you’ve removed the stain. Heat makes stains permanent in clothing.^[10]
   
   • If there’s still a coffee stain visible after you’ve treated and washed the shirt, consider using some other home remedies, like bleach, vinegar, or stain remover.

[Edit]Getting Rid of Dried Coffee Stains

1. Remove your shirt and check to see what it’s made out of. Take off your shirt and lay it on a flat surface so that you can examine it more carefully. Coffee tends to completely soak through natural fibers like linen and cotton, but it may have only stained the surface of less absorbent materials like polyester. More absorbent clothing fibers like cotton and linen may have to soak in a cleaning solution longer than polyester or acrylic materials.^[11]
   
   • Acrylic fibers are also more water-resistant.
2. Pour warm water into a large container. Use a faucet to pour of warm water into a bucket or other large container. The water should be lukewarm, and not hot to the touch. Make sure that the shirt can fit in the bucket or container without any water overflowing.^[12]
   
   
   • Water is considered lukewarm between and .
3. Mix white vinegar and dish soap into the water. Measure out of white vinegar and of dish detergent and stir them into the warm water. Mix the solution for 1-2 minutes until you are sure that the detergent has dissolved completely. Use a ruler or a long, wooden spoon to stir the mixture together.^[13]
   
   
   • You can use distilled white vinegar instead of the regular kind. Distilled vinegar is purified and a little less acidic than regular white vinegar, so it won’t be as potent in the mixture.^[14]
4. Soak the shirt in the mixture for 15 minutes. Use both hands to delicately place the stained shirt into the vinegar and dish soap solution. Let the shirt soak for at least 15 minutes, so the mixture can set into the stain. Don’t worry if it doesn’t soak for that exact amount of time.^[15]
   
   
5. Rinse out the shirt to check the stain. Remove the shirt from the bucket and wring it out over the sink. Turn on the faucet so that cold water runs over the shirt. Take a close look at the fabric to see if the stain has washed out completely.^[16]
   
   
6. Apply a stain removal agent if vinegar doesn’t work. Check the instructions on your stain removal agent and apply the designated amount of product to the stain. Let the product sit for several minutes, depending on what the instructions say.^[17]
   
   • Purchase stain removal agents at any store that sells laundry detergent.
7. Wash with bleach if the stain persists. Add your shirt to a larger load of wash that you plan to bleach. Double check all clothing labels to make sure that each item can be washed with bleach. Pour in the specified amount into your load of wash and run a hot water cycle.^[18]
   
   • Don’t use bleach if your shirt is made of silk, leather, wool, or Lycra. Instead, try using a stain removal agent again.
   • Clean your washing machine after running a cycle with bleach.
8. Air-dry the shirt in an open area. Take the rinsed shirt and hang it in an open area. Hang your shirt outside or indoors.^[19] Make sure that the shirt gets plenty of open air so it can dry completely.^[20]
   
   • Buy an indoor drying rack at a home supply store to make sure that your shirt gets an even amount of air while drying.^[21]
   • Don’t put the stained shirt in the dryer until the stain is removed. Large amounts of heat will permanently set the stain.^[22]

[Edit]Things You’ll Need

[Edit]Removing Fresh Coffee Stains

• Paper towel
• Laundry detergent
• Rubber gloves

[Edit]Getting Rid of Dried Coffee Stains

• Vinegar
• Dish soap
• Bleach
• Stain remover

[Edit]References

1. ↑ https://www.cleanipedia.com/gb/laundry/how-to-remove-coffee-stains.html
2. ↑ https://www.si.edu/mci/english/learn_more/taking_care/stains.html
3. ↑ https://www.omo.com/za/laundry/laundry-tips/stains/how-to-remove-coffee-stains.html
4. ↑ https://www.cleaninginstitute.org/cleaning-tips/clothes/stain-removal-guide
5. ↑ https://www.cleanipedia.com/gb/laundry/how-to-remove-coffee-stains.html
6. ↑ https://www.cleanipedia.com/gb/laundry/how-to-remove-coffee-stains.html
7. ↑ https://www.cleanipedia.com/gb/laundry/how-to-remove-coffee-stains.html
8. ↑ https://www.omo.com/za/laundry/laundry-tips/stains/how-to-remove-coffee-stains.html
9. ↑ https://www.omo.com/za/laundry/laundry-tips/stains/how-to-remove-coffee-stains.html
10. ↑ https://www.goodhousekeeping.com/home/cleaning/a24670/3-secrets-to-keeping-your-whites-white/
11. ↑ https://www.si.edu/mci/english/learn_more/taking_care/stains.html
12. ↑ https://www.bhg.com/homekeeping/laundry-linens/stain-removal/how-to-remove-coffee-stains/
13. ↑ https://www.bhg.com/homekeeping/laundry-linens/stain-removal/how-to-remove-coffee-stains/
14. ↑ http://www.sweetlivingmagazine.co.nz/white-vs-distilled-vinegar/
15. ↑ https://www.bhg.com/homekeeping/laundry-linens/stain-removal/how-to-remove-coffee-stains/
16. ↑ https://www.bhg.com/homekeeping/laundry-linens/stain-removal/how-to-remove-coffee-stains/
17. ↑ https://www.cleanipedia.com/gb/laundry/how-to-bleach-clothes.html
18. ↑ https://www.cleanipedia.com/gb/laundry/how-to-bleach-clothes.html
19. ↑ https://www.omo.com/za/laundry/laundry-tips/stains/how-to-remove-coffee-stains.html
20. ↑ https://www.bhg.com/homekeeping/laundry-linens/stain-removal/how-to-remove-coffee-stains/
21. ↑ https://www.goodhousekeeping.com/uk/house-and-home/household-advice/a682266/quick-tricks-for-drying-laundry/
22. ↑ https://www.cleaninginstitute.org/cleaning-tips/clothes/stain-removal-guide

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How to Stop Eating Meat

The decision to stop eating meat is a very personal one. You might be concerned about animal welfare, environmental impacts, or your own health. Regardless of your reason for giving up meat, you'll be more likely to stick with it if you create achievable goals, replace the meat with nutritious food, and find a diet that works for you. Remember that giving up meat will take some adjustment, so don't stop trying if you relapse or crave meat.

[Edit]Steps

[Edit]Setting Yourself up for Success

1. List the reasons you want to stop eating meat. You might have a vague idea of why you don't want to eat meat anymore or you may have specific reasons. Take a few minutes to write down all the reasons you have for not eating meat. You can refer to this list later if you're struggling and it can remind you why not eating meat is important to you. Examples of reasons could include:^[1]
   
   • Lowering your cholesterol or reducing inflammation
   • Reducing your environmental impact
   • Improving animal welfare
2. Make small, achievable goals towards giving up meat. If giving up meat is your ultimate goal, think of all the smaller steps you need to take to get there. Write down goals or barriers that you'll have to get past and celebrate when you achieve them. This can give you momentum for reaching your goal.^[2]
   
   • For example, you might challenge yourself to give up eating fast food within 1 week or cutting back the number of meals with meat to 3 times a week.
   • Some gradual goals could be cutting out red meat within 2 weeks, not eating chicken within 3 weeks, and not eating pork by 1 month.
   • Make some of your goals fun. You could challenge yourself to try 2 new vegetarian ingredients or cuisine each week, for instance.
3. Set a deadline for when you want your diet to be meat-free. As you set your goals, continue to make them more challenging so you can reach your goal of not eating meat. It can help to have a deadline in mind so you know you're working towards a specific end.^[3]
   
   • You might tell yourself that you want your diet to be meat-free within 3 months. Your goals can gradually work meat out of your diet by then.
4. Create a plan to deal with cravings. You may find yourself missing meat or at least thinking about it more. Instead of giving in, try to think of an alternative way to satisfy your craving. You might be craving meat because you want a specific flavor, so try these common swaps:^[4]
   
   • If you're craving a filling, butter flavor, eat avocado instead of meat.
   • Make a peanut butter sandwich instead of chicken if you're craving protein.
   • Eat mushrooms, miso, or parmesan cheese if you're craving a savory umami flavor.
5. Don't give up if you relapse and eat meat. You don't have to stop eating meat completely. Even eating less meat than you used to can have positive impacts. Giving up meat can be difficult, especially if you've grown up eating it at every meal. Remind yourself that you can work towards your next goal and you'll eventually be able to stop eating meat altogether.
   

[Edit]Gradually Eating Less Meat

1. Make meal plans for a few days or a week. Don't wait until you're really hungry to decide what you want to eat or order. Instead, plan nutritious plant-based meals so you don't have an excuse to just grab a meat-based meal. Set aside a few hours to make a list of the meals you plan to make during the week and the ingredients you'll need.^[5]
   
   • If you have time, you could also prep some of the ingredients. Chopping produce ahead of time can make it easier to get a vegetarian meal on the table.
   • It's also a good idea to plan some savory snacks since these can curb your cravings for meat. For example, keep smoked nuts, roasted chickpeas, or vegetable chips in the pantry.
2. Use a little meat as a flavor instead of the main dish. If you eliminate meat from your diet, you might experience cravings. To reduce cravings, try eating meat as a supporting ingredient instead of making it the focus of a meal. For example, buy a package of bacon and cook just a few slices to crumble into pasta with roasted vegetables.^[6]
   
   • For example, instead of cooking lasagna with ground beef, make a vegetable lasagna but include a few slices of chopped prosciutto to give it a little meaty flavor.
3. Add new vegetarian ingredients or cuisines to your diet. It's easy to focus on missing meat, but you can distract yourself and your tastebuds by trying new flavors. For example, instead of eating rice a few times a week, make quinoa or farro.^[7]
   
   • Swap out your standard meat and potatoes meal for a vegetable and noodle dish, such as veggie udon.
4. Try meat substitutes as you cut meat out of your diet. If you really miss the flavor and texture of meat, buy a meat substitute. There are more high-quality meat substitutes than ever, so try a few to see what you like. You can find patties, crumbles or links made from textured vegetable protein, tempeh, or seitan.^[8]
   
   • Don't forget to check the freezer section of your grocery store for some of these meat substitutes.
5. Add plant-based protein sources to your diet. If you're used to getting most of your protein from meat, you'll need to ensure that you're still getting it in the foods you eat. To get a variety of nutrients, eat different plant-based proteins throughout the day. Try eating:^[9]
   
   • Nuts and seeds
   • Beans
   • Lentils
   • Whole grains

[Edit]Trying a New Diet

1. Talk with your doctor about your nutritional needs. It's always a good idea to consult with your doctor about your diet, especially if you're trying to become a vegetarian to improve your health. Your doctor might recommend that you take supplements that contain:^[10]
   
   • Vitamin B-12
   • Omega-3 fatty acids
   • Iron
   • Vitamin D
2. Try a flexitarian diet if you want to occasionally eat meat or fish. Some people find that they miss eating meat or want to reintroduce it to their diet. Decide if you'd like to start eating meat again in much smaller amounts. If you'd like to eat meat a few times a week, the flexitarian diet might be the best choice for you.^[11]
   
   • Remember that you're not stuck in any one diet. You might transition from a meat-based diet to a flexitarian diet before cutting out meat altogether.
3. Determine what type of vegetarian diet you want to follow. Once you no longer eat meat, you need to decide if you'll eat animal products. Some lacto-vegetarians eat dairy, such as milk and cheese, but not eggs while ovo-vegetarians eat eggs but not dairy. Just decide which animal products you'll eat and which ones you'll avoid.^[12]
   
   • Lacto-ovo-vegetarians don't eat meat, but they do eat dairy and eggs.
4. Eat a pescatarian diet if you want to include fish. If you live somewhere with easy access to seafood, you might want to keep this protein source in your diet while cutting out red meat, poultry, and pork. Realize that you don't have to eat seafood every day to follow a pescatarian diet. You'll still need to include lots of plant-based protein sources, fruits, and vegetables.^[13]
   
   • Aim for a variety of seafood throughout the week so you're getting lots of nutrients.
5. Consider a vegan diet if you don't want to eat any animal products. If you've been a vegetarian for a while and are eating a nutritious diet, you might decide to stop eating all animal products, such as eggs, dairy, and honey. Research which foods to cut from your diet so you can make the switch.^[14]
   
   • Keep in mind that some food products aren't vegan even though they don't have meat in them. For example, powdered sugar isn't vegan because it's processed with bone char.
   • Some vegans also choose to give up animal products of any kind, including clothing and home goods, such as leather belts or chairs.

[Edit]Tips

• If your friends or family don't support your decision to stop eating meat, you might not want to tell them. Instead, focus on meeting your goals.

[Edit]Related wikiHows

• Become a Vegetarian
• Buy Food for Vegetarians
• Become a Semi Vegetarian
• Become a Vegan

[Edit]References

1. ↑ https://www.health.com/health/article/0,,20410549,00.html
2. ↑ https://www.uofmhealth.org/health-library/zx3211
3. ↑ https://www.mdanderson.org/publications/focused-on-health/SMART-goals-diet-and-nutrition.h10-1591413.html
4. ↑ https://www.meatlessmonday.com/articles/5-unexpected-foods-satisfy-meat-cravings/
5. ↑ https://everydaypower.com/stop-eating-red-meat/
6. ↑ https://iheartvegetables.com/tiny-tweaks-eat-less-meat/
7. ↑ https://iheartvegetables.com/tiny-tweaks-eat-less-meat/
8. ↑ https://www.readersdigest.ca/food/healthy-food/4-satisfying-meat-alternatives/
9. ↑ https://www.elliekrieger.com/what-to-eat-more-of-if-youre-eating-less-meat/
10. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446
11. ↑ https://health.usnews.com/best-diet/flexitarian-diet
12. ↑ https://vegetarian-nation.com/resources/common-questions/types-levels-vegetarian/
13. ↑ https://www.thekitchn.com/pescatarian-diet-267524
14. ↑ https://www.forbes.com/sites/nomanazish/2018/11/30/how-to-smoothly-transition-to-a-plant-based-diet/#7c37693b50dc

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How to Make a 4 Strand Braided Bracelet

If you've mastered a basic 3-strand braid and want a bit of a challenge, add an extra strand! Once you get the hang of working with 4 strands of yarn, ribbon, or leather, you'll be surprised at how easy it is to create a complex-looking braid. Make a flat or round 4-strand braid in several colors and then wrap it around your wrist to make a completely unique bracelet.

[Edit]Steps

[Edit]Weaving a Flat 4-Strand Bracelet

1. Cut 4 equal strands of yarn. Wrap a fabric measuring tape around your wrist and make a note of the measurement. Then, cut 4 strands of yarn that are about longer than that distance. This will account for weaving and tying off the ends of the bracelet.
   
   
   • If you're braiding thin thread, you may want to use 2 or 3 strands for each main strand of the braid.
   • It may be easier to learn to braid with at least 2 different colors. Once you become more familiar with making 4-strand braids, you could use just 1 color.
2. Tie 1 end of the strands together and tape them to a flat work surface. Gather the 4 strands together into a knot about from 1 end. Lay the strands flat on a table and put a piece of tape across the end to hold the yarn in place. Then, separate the strands so they fan away from each other.^[1]
   
   
   • If you don't want to tape the yarn, try pinning the strands of yarn in place. This would work best if you were working on a flat cork or bulletin board.
3. Braid the outer strands towards the center. Take the rightmost strand of yarn and bring it over the strand that's next to it. Pinch the 2 middle strands together and bring the leftmost strand of yarn over them.^[2]
   
   
   • Keep the tension tight as you braid so your bracelet doesn't unravel.
4. Bring the right strand over 1 and lift the leftmost strand over 2 strands. Repeat what you just did while keeping the tension on the strands tight so the braids are visible. Move the rightmost strand over the strand that's next to it and then pinch the 2 middle strands together. Then, take the leftmost strand and bring it over them.^[3]
   
   
   • Try to remember that you're working over a single strand from the right and over a double strand when you braid from the left.
5. Keep braiding the outermost strands until you reach the end of your yarn. You can stop braiding when you're about from the bottom. Try to keep the tension the same as you work from the top of the yarn to the bottom. For example, don't start really tight and then become loose as you reach the end of the yarn or your bracelet will be uneven.^[4]
   
   
6. Tie the bottom end of the braid. Once you're about from the end of the yarn, stop braiding and pinch the strands of yarn together. Tie the yarn into a strong knot. Then, remove the tape from the top end of the braid.^[5]
   
   
   • Leave the excess yarn that's sticking out from the ends so you can tie the braid into a bracelet.
7. Wrap the braid around your wrist and tie the ends together. Since it can be tricky to tie a knot using 1 hand, ask a friend to knot the ends together for you. If you have a long bracelet, you may be able to tie a knot at the ends before sliding it onto your wrist.^[6]
   
   • If you make an extra-large bracelet, you can wear it as an anklet.

[Edit]Creating a Round 4-Strand Bracelet

1. Cut 4 strands of cord, leather, or thick yarn into equal lengths. Wrap a flexible measuring tape around your wrist and add at least to the measurement. Then, cut your firm material, such as cord or leather, into 4 equal pieces according to the new measurement.^[7]
   
   • Although you can use a thick yarn, your round bracelet won't be as sturdy as a bracelet made with leather or cord.
2. Gather 1 end of the strands in a knot and tie it to your work surface. Hold the 4 pieces near 1 end and tie a knot about from the end. Then, lay the knot on the table and place a piece of tape over it so the knot doesn't slide around. Separate the 4 strands so they fan out and away from each other.^[8]
   
   • If you're using 2 colors, alternate the colors when you arrange the strands.
3. Wrap the left strand around and through the 2 middle strands. Take the leftmost strand and bring it underneath the 2 middle strands. Take it up and then down between the 2 strands.^[9]
   
   
   • Tug on the strands as you work so the tension shapes the round braid.
4. Wrap the right strand around and between the 2 middle strands. At this point, you'll have 4 strands in front of you, but you'll see a slight twist near the top of the middle 2. Take the rightmost strand and wrap it underneath these 2 middle strands. Bring it around and then down between them.^[10]
   
   
   • You may want to hold the 2 middle strands in place with your non-dominant hand and use your dominant hand to hold the working strand.
5. Continue to braid with the leftmost and rightmost strands. To form the round braid, keep bringing an outer strand under and around the middle strands and tug tightly once you've wrapped it. Braid until you're about from the bottom of the strands.^[11]
   
   
   • Remember to alternate braiding the leftmost and rightmost strands so your braid doesn't become lopsided.
6. Make a knot when you reach the end and tie the bracelet around your wrist. Make the knot at least away from the bottom of the strands. Then, peel the braid off of the tape and wrap it around your wrist. Tie a knot using both ends of the braid so it doesn't slide off of your wrist.
   
   • If you can't tie the bracelet yourself, ask a friend to help you or tie it before you slide it onto your wrist.

[Edit]Video

[Edit]Tips

• Try decorating your bracelet by inserting beads onto the strands.
• Make bracelets in several colors or choose 1 for a monochrome look.

[Edit]Things You'll Need

[Edit]Weaving a Flat 4-Strand Bracelet

• Yarn in different colors
• Tape
• Scissors
• Measuring tape

[Edit]Creating a Round 4-Strand Bracelet

• Cord, leather, or thick yarn in different colors
• Tape
• Scissors
• Measuring tape

[Edit]Related wikiHows

• Make a Friendship Bracelet
• Braid Hair
• Make a Friendship Bracelet
• Make a Multi Strand Bracelet
• Make Braided Bracelets
• Make a Shamballa Bracelet

[Edit]References

[Edit]Quick Summary

1. ↑ https://youtu.be/x9LxFmOZNls?t=11
2. ↑ https://youtu.be/x9LxFmOZNls?t=30
3. ↑ https://youtu.be/x9LxFmOZNls?t=38
4. ↑ https://youtu.be/x9LxFmOZNls?t=66
5. ↑ https://youtu.be/x9LxFmOZNls?t=99
6. ↑ https://youtu.be/x9LxFmOZNls?t=86
7. ↑ https://youtu.be/NLjs_MeGNpo?t=32
8. ↑ https://youtu.be/NLjs_MeGNpo?t=94
9. ↑ https://youtu.be/NLjs_MeGNpo?t=128
10. ↑ https://youtu.be/NLjs_MeGNpo?t=297
11. ↑ https://youtu.be/NLjs_MeGNpo?t=347

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How to Build a Vivarium

A vivarium is an enclosed, live ecosystem, containing flora and fauna that are typically tropical in nature. Done right, it can provide a burst of living beauty to your living room! Before building your vivarium, decide which single animal species you want to feature, then go about creating the appropriate environment for it. Lay down healthy, well-draining layers of ground cover, and buy and install moisture, heating, and lighting systems. After that, add appropriate plants and microfauna, then add your featured creature to complete your vivarium.

[Edit]Steps

[Edit]Choosing Your Featured Animal and Enclosure

1. Pick a single species to feature in your future vivarium. The featured animal species is the biggest variable and most challenging component of establishing and maintaining a vivarium. By limiting your vivarium to a single species, you’ll make things that much easier on yourself.^[1]
   
   • Only experienced vivarium builders who know how to set up and maintain exceptionally large enclosures should try to handle more than one species in a single vivarium.
   • Talk to other vivarium enthusiasts to get recommendations on species choices.
   • Good species options include corn snakes, bearded dragons, poison dart frogs, monkey frogs, anoles, geckos, pygmy chameleons, green tree pythons, and emerald tree boas, among others.^[2]
2. Plan your vivarium around the specific needs of your chosen species. Always build your vivarium to suit your featured creature, not the other way around. That way, you can recreate—as much as possible—the ideal natural habitat for that species. In turn, your chosen species will live a healthier and happier life in the vivarium.^[3]
   
   • Use online resources and the knowledge of any vivarium experts you know to plan out the ideal habitat for your chosen species.
3. Choose a large glass tank as the best enclosure option. In most cases, glass is the best option for a vivarium enclosure. It aids in moisture and temperature control, and is great for viewing inside the vivarium. If you need a more lightweight option, however, choose a vivarium enclosure made of sturdy plastic materials.^[4]
   
   • The ideal size of the enclosure depends on the featured species. In most cases, though, aim for an enclosure in the range. A glass tank in this size range can cost $50-$200 USD.
   • Cages make poor vivariums because of the difficulty in maintaining the proper temperature and humidity.

[Edit]Adding Layers to the Vivarium Floor

1. Put down a drainage layer of store-bought material (option 1). Shop at pet retailers or online and choose a vivarium drainage layer material—it’s often made up of small, lightweight plastic pellets or balls. Pour a layer in the bottom of the enclosure.^[5]
   
   • As the name indicates, excess water in the enclosure will drain down into this bottom layer, preventing oversaturation of the earthen layers above.
   • You can use aquarium pebbles instead, but your vivarium enclosure will be substantially heavier.
2. Create a “false bottom” with hardware store materials (option 2). Buy about 12 PVC pipe connectors that are cylindrical in shape and about in length. Stand them upright and spread them over the floor of the empty enclosure. Then, cut to size and place a single layer of egg-crate material on top of the upright pipe connectors.^[6]
   
   • Egg crate material is usually made of white plastic, about thick, and made up of a grid of hollow squares. You can find it online, or at hardware stores or some pet retailers.
   • The pipe connectors serve as piers that create a gap between the bottom of the enclosure and the underside of the egg crate material. Excess water will filter down into this void.
3. Add a layer of a mesh fabric screen separator. Choose a screening material that lets water and air pass through but blocks fine dirt particles. You can use weed-blocking landscaping fabric if you wish, but it’s better to buy a fabric screening material made specifically for vivariums—look for it online or in larger pet stores.^[7]
   
   • Your choice of screening material is especially important if you’re adding microfauna (tiny organisms that will help keep the vivarium clean) to the enclosure. Vivarium-specific fabrics will let them pass through, while landscaping fabrics may not.
   • The screening material comes in rolls that you can cut to size with scissors.
   • If you're not using a screening material marketed specifically for vivariums, make sure it's labeled as non-toxic.
4. Use a tried-and-true mix for your substrate layer. Don’t just use potting soil, compost, coconut fiber, or another single material. Instead, search online and consult with knowledgeable friends about the best substrate material for your particular vivarium. Lay of your chosen substrate on top of the screening fabric.^[8]
   
   • One of the most common vivarium substrates is called “ABG substrate” and contains the following mix: 2 parts tree fern fiber, 1 part peat (or, in some cases, coconut fiber), 1 part charcoal, 1 part sphagnum, and 2 parts orchid bark.
   • While you can mix up the substrate yourself, it’s easier to buy pre-mixed substrate online or at a pet retailer.
   • Single-material substrates (like just potting soil) lack the nutrient diversity and varying textures that create a healthy and welcoming substrate for plant and animal life in a vivarium.
5. Apply of “leaf litter” on top. For the top layer of your vivarium floor, use “leaf litter”—that is, dried leaves from tropical plants. You can buy leaf litter at retailers that sell vivarium substrate materials.^[9]
   
   • Some vivarium enthusiasts prefer to use moss as the top layer for aesthetic purposes. However, leaf litter gives a more natural look and provides shading and hiding spots for the animals inside the enclosure. You can use a combination of moss and leaf litter if desired.

[Edit]Completing the Environment

1. Create a background, if desired, for aesthetic purposes. Some vivarium enthusiasts like to adhere a natural-looking background to the back wall of the enclosure. In many cases, this is done by using silicone adhesive to stick on pieces of rigid foam made to look like rocks, tree limbs, and so on. Such background materials can usually be purchased at retailers that sell other vivarium supplies.^[10]
   
   • You also can cut and decorate background materials out of rigid foam yourself. Consult with other vivarium enthusiasts for advice on the best materials to use and procedures to follow.
   • A background can help conceal mechanical equipment (for lighting, heating, moisture, etc.) placed behind the enclosure.
2. Install a moisture system based on your chosen species’ needs. Most vivarium-suited species require humidity levels of at least 60%, and often over 75%. Check with vivarium equipment suppliers to find the best moisture control system for your chosen species and enclosure setup.^[11]
   
   • Your setup may include, for instance, a humidity control monitor and a misting sprayer to add moisture as needed.
   • You can help to maintain the right humidity level by using an enclosure lid that is part glass and part screening. In most cases, a top that is 75% glass and 25% screening will help maintain 60%-75% humidity inside.
   • You may also want to buy and install a vivarium drainage system that uses PVC pipe drain lines to help you rapidly reduce the moisture level. However, in most cases, it's sufficient to adjust the humidity manually by increasing or decreasing the amount of screening on the enclosure lid.
3. Control the temperature based on your chosen species. There are numerous heating options for vivariums, and it’s usually best to use a combination of them to get the proper balance of conditions inside the enclosure. Make sure you know both the ideal air and surface temperatures for your chosen species, and use thermostat- and timer-controlled heating elements to maintain the proper ranges.^[12]
   
   • For example, you might use heating lamps to maintain the proper air temperature, and an under-tank heating mat to create a higher surface temperature in one section of the tank—this creates a basking area for your chosen species.
   • As with humidity control, proper temperature control is vital. Consult with experts to get the right equipment for your vivarium setup.
4. Use bright, mid-warmth lighting that simulates day and night. For aesthetic purposes, it’s best to go with lighting that’s in the 5000-6500 kelvin range, which is in the mid-range of the warm-to-cool lighting scale. In terms of light intensity, it’s very difficult to make your vivarium too bright for the health of the life inside it—so choose lighting that makes it easy to see everything inside the vivarium.^[13]
   
   • Always make sure you use timers to keep your lighting on a day-night routine. Also make sure there is adequate shading—created by plant life, leaf litter, and other materials inside the enclosure—so the creatures inside can get relief from the lighting when desired.
   • As with moisture and temperature control systems, a vivarium novice should consult with experts and buy a lighting system from a vivarium supply retailer. Only try to design your own lighting system if you’re fully confident in your abilities.

[Edit]Filling the Vivarium with Life

1. Add habitat-appropriate plants, but don’t overdo it. It can be tempting to pack your vivarium with 20 or even 30 different plant species to add visual interest. However, a vivarium can quickly look overly cluttered this way, and it’s also easier to maintain an enclosure that has only around 8-12 different plant species.^[14]
   
   • Choose plants that are appropriate for the environmental conditions inside your vivarium, as well as for the featured species you’ve selected for it.
   • Consider buying a pre-selected plant mix from a vivarium supply retailer. This is easier than buying the mix of plants individually.
   • Follow the instructions for each plant type or plant mix for installing and maintaining the plants. In most cases, you’ll need to do very little once the plants become established in the vivarium.
2. Add microfauna to keep the vivarium naturally clean. For most vivarium enthusiasts, the goal is to create an enclosure that is practically a self-sustaining habitat. To achieve this, microfauna—tiny critters that love to eat things like droppings, leaf decay, and mold—are essential. The most common microfauna options for vivariums are springtails and woodlice (also called isopods).^[15]
   
   • You can buy microfauna at vivarium supply retailers or online. Simply add the recommended amount to the enclosure once the proper environment is established.
   • So long as the proper environmental conditions are maintained, the microfauna will take care of themselves and you won't need to clean the vivarium so long as everything inside is healthy.
   • If any plants appear diseased, however, or if one of your featured creatures dies of a possible infection or disease, you'll have to remove everything from the vivarium, sanitize what can be salvaged and replace what can't be, and re-create the habitat.
3. Quarantine each chosen animal for 3 weeks. Before adding your first animal or any subsequent creatures to the vivarium, you should isolate and observe them for illness for 3 weeks. Doing so helps prevent the introduction of unwanted bacteria or illnesses into the closed ecosystem.^[16]
   
   • For the quarantine period, set up a smaller enclosure with environmental conditions that match the vivarium as closely as possible. Your vivarium species supplier can help you get the necessary supplies for setting up a proper quarantine.
   • Check on the quarantined animals regularly, and know what signs of illness to watch for in that species. Do not introduce them to the vivarium if they display potential signs of illness.
4. Observe the animals closely for the first several days. The first 3-7 days are usually the most critical for the adjustment of your featured species to the vivarium. Watch for any signs of illness or distress, and remove any animals that appear to be ill.^[17]
   
   • The care needs for the many vivarium-suited species varies widely, so it’s difficult to give anything more than very general care guidance. Make sure you know exactly what your featured species needs—in terms of things like food, water, environmental conditions, companionship, and so on—and make every effort to meet those needs in the vivarium.
   • With the proper setup, your vivarium will offer a spectacular display of flora and fauna in realistic habitat for years to come!

[Edit]Things You’ll Need

• Glass enclosure
• Drainage layer material
• Mesh fabric screening material
• Vivarium substrate mix
• Leaf litter mix
• Moisture control system
• Heating control system
• Lighting control system
• Habitat-suited plant life mix
• Microfauna
• Habitat-suited single animal species
• Rigid foam background materials (optional)
• PVC pipe connectors and egg crate material for “false bottom” (optional)

[Edit]References

1. ↑ http://www.reptilesmagazine.com/Reptile-Health/Habitats-Care/Designing-And-Building-A-Vivarium/
2. ↑ https://www.terrariumquest.com/vivarium/rainforest-vivarium/
3. ↑ http://www.reptilesmagazine.com/Reptile-Health/Habitats-Care/Designing-And-Building-A-Vivarium/
4. ↑ https://www.terrariumquest.com/vivarium/rainforest-vivarium/
5. ↑ http://www.neherpetoculture.com/vivariumconstruction101
6. ↑ http://www.reptilesmagazine.com/Reptile-Health/Habitats-Care/Designing-And-Building-A-Vivarium/
7. ↑ http://www.neherpetoculture.com/vivariumconstruction101
8. ↑ http://www.neherpetoculture.com/vivariumconstruction101
9. ↑ http://www.neherpetoculture.com/vivariumconstruction101
10. ↑ http://www.reptilesmagazine.com/Reptile-Health/Habitats-Care/Designing-And-Building-A-Vivarium/
11. ↑ https://www.terrariumquest.com/vivarium/rainforest-vivarium/
12. ↑ https://www.terrariumquest.com/vivarium/rainforest-vivarium/
13. ↑ https://www.terrariumquest.com/vivarium/rainforest-vivarium/
14. ↑ http://www.neherpetoculture.com/vivariumconstruction101
15. ↑ https://www.terrariumquest.com/vivarium/rainforest-vivarium/
16. ↑ http://www.reptilesmagazine.com/Reptile-Health/Habitats-Care/Designing-And-Building-A-Vivarium/
17. ↑ https://www.terrariumquest.com/vivarium/rainforest-vivarium/

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