there are so many choices these days; you can read a book or journal or go through an instruction manual or watch a video or attend a course or conference. use a circular saw to make 3/4″ x 3/4″ notches to the top corners of the supports. wow, these are so cute...i would love to try one of the headbands...i don't usually have luck with them staying put on my thick hair. i don't have many but this one is definitely one of the prettiest. in today’s busy environment, besides your health, we know how precious your time is. 