Problem: Write an article based on this summary: Maintain a regular sleep schedule. Avoid naps. Keep a dark, cool room. Avoid electronic devices. Try keeping a sleep log.

Answer: It may be tempting to stay up late and sleep in on the weekends, but studies show that this can potentially wreck your whole week's sleep schedule. Instead, try to maintain your usual sleep schedule seven nights a week, going to bed around the same time and waking up at the same time every day. Napping feels great when you're really drained, and a short "power nap" may help you get through a busy day on little sleep. But even a short nap could reset your internal sleep schedule, causing you to lie awake and restless at night. Instead of napping to catch up on sleep, try going to bed a little earlier that night. You'll sleep more soundly and cut down on the risk of losing even more sleep at night. Your bedroom should be a room that makes it easy to relax and fall asleep. Bright lights upset your body's circadian rhythm, which is why it's important to sleep in as dark a room as possible. That may require thicker curtains or blinds to block out any outside light, and leaving a fan or air conditioner on (or a window open) to keep it cool.  Optimal sleep temperatures range between 60 to 67 degrees Fahrenheit (15.5 to 19.4 degrees Celsius). That's because your body temperature lowers slightly when you sleep, and being in a cool room may help initiate the process.  Use curtains or blinds to block outside light, and turn off all artificial lighting in your room. If it's still to bright (say, if you work at night and sleep during the day), consider buying a sleep mask. They're fairly cheap and can be found online or at many retail stores.  Try to block out as much outside sound as possible. If need be, you may have to sleep with some type of white noise, like a fan or white noise machine. Earplugs can also help, if you live in a particularly noisy neighborhood. It may be tempting to respond to texts while you're lying in bed, or to surf the internet from your mobile phone or tablet in bed. But studies show that the glow from electronic screens can reduce your ability to fall asleep. Using electronics can also cause additional stress. For example, checking a work email or reading about upsetting news events may make it difficult to fall asleep. Turn off or set aside all electronic devices at least 30 minutes before bed. This will help you avoid stimulation and get ready to sleep. Some days you may be unaware of your evening habits and how they could be contributing to sleeplessness. Try keeping a detailed log of all your evening habits, including anything you had to eat or drink, any activities you engaged in, and the precise time you did any of those things. This may help you realize that certain habits are interfering with your ability to sleep, or if nothing else it may make it easier for your doctor to diagnose what may be causing your sleep problems.


Problem: Write an article based on this summary: Identify your negative thoughts. Record your negative thoughts. Test the truth of the thought. Challenge the the negative thought.

Answer: Examine negative thoughts and worries by considering what types of cognitive distortions might be involved – in other words, determine what type of partial- or non-truth your mind might be telling you.  Cognitive distortions might include:   All-or-nothing thinking: Black-and-white statements that lack any middle ground. You are either good or bad, wrong or right, and there is no complexity or in-between.  Overgeneralization: Taking one negative experience and making it a hard-and-fast "rule." These thoughts often include the phrases "You always...", "I never...", or "Everyone..."  Mental filtering: Filtering out all the positive elements of a situation and leaving only the negatives. Maybe you went on a fantastic date, but all you can focus on is that one awkward silence at the beginning of the night.  Jumping to conclusions: Drawing negative conclusions without a reasonable foundation of evidence, such as assuming we know what others are thinking or what will happen in the future.  Catastrophizing: fixating upon worst-case scenarios and blowing small problems out of proportion.  Emotional reasoning: Believing that the way you feel right now reflects objective reality. If you feel poorly, then the current situation must be very bad.  "Shoulds" and "should-nots": Holding yourself to a strict set of (often arbitrary) rules and creating unrealistic expectations of what you should and should not do.  Labeling: Labeling yourself or others based upon perceived shortcomings, even if we have much evidence to the contrary.  Personalization: Adopting personal responsibility for circumstances outside your control. If the party you planned is rained out despite the sunny forecast, you blame yourself for the bad weather.  Magnification and minimization: You minimize your positive attributes while idealizing others. When someone gives you a compliment, you explain it away. Create a "thought diary" just for this purpose. When you have a negative thought, turn to a clean page and follow these steps:  Write down the activating event, which could be a thought, event, or situation. An example would be: "I had a big fight with my partner before work this morning." Write down the negative thoughts or beliefs that occurred during and after the activating event. Ask yourself: "What was I thinking?" "What was I saying to myself?" and "What was going through my head at the time?" An example might be: "I've blown it. That's the end of the relationship. He's tired of putting up with me and doesn't love me anymore and he's going to leave me." Write down words describing how you feel and underline the one most associated with the activating event. For example, "Afraid, Lonely, Hurt." With "Afraid" underlined. Examine what you've written and see if you notice any unhelpful thinking styles you might have used. For example, "Catastrophizing, jumping to conclusions, black and white thinking." Make two columns under the negative thought: one to list evidence for your negative thought, one for evidence against your negative thought. Filling in these columns will allow you to see whether there is any truth to your negative thought.  Continuing the example of fighting with your partner, the "Evidence for" column might say: "He got really angry and red in the face and stormed out of the house. He didn't call me during his lunch break like he usually does." The "Evidence against" column might say: "We've fought before, worse than this, and we can always talk it out. He has told me that he takes a while to cool down after getting angry, but when he's calmed down he's rational and willing to compromise. He told me earlier this week he has meetings all day today and won't be able to call me during lunch. He has said many times that he's committed to making our marriage work, no matter what. Fighting is unusual for us," etc. This process helps you look at your thoughts objectively. You analyze, assess, and evaluate your thoughts to see if they have any basis in truth, instead of accepting them without question. Ask yourself the following questions about the negative thought and record your answers in your thought journal:  How else might I view the situation? If I were not feeling this way, how would I view the situation? Realistically, what is the likelihood of that happening? How might someone else view the situation? Does it really help me to think this way? What are some helpful self-statements?


Problem: Write an article based on this summary: Right-click the desktop. Click Display settings. Scroll down and click Advanced display settings. Click the bar beneath the "Resolution" heading. Click a resolution value. Click Apply. Click Keep changes.

Answer:
This will prompt a drop-down menu. It's toward the bottom of the menu. This link is at the bottom of the page. Doing so will invoke a drop-down menu with different resolution values (e.g., "800 x 600"). The resolution best-suited to your computer's screen will say "(Recommended)" next to it. The higher the resolution number is, the smaller your computer's text and icons will appear. It's below the "Resolution" bar. Clicking this button will apply your selected resolution to the screen. If you don't like your new resolution settings, you can click Revert or simply wait for a few seconds until the resolution automatically reverts to your computer's default setting.