September 24th, 2021

Gonna have sunflower ‘farm’ next year

Calm your emotions

April 14th, 2021

  • One of the first steps in regulating emotions is being able to accurately put a label on your emotion (‘name it to tame it’). This helps to increase your awareness of how you experience your emotions so you get to know them better.
  • Self-validation, or accepting your emotions, is soothing, and prevents extra emotional pain from arising.
  • Sometimes you need to calm down your body a bit before you get re-regulated. Doing a forward bend or paced breathing (counting your exhale so it’s longer than your inhale) are great ways to get your emotions a little quieter so you can figure out what to do next.
  • To reduce the intensity of an emotion, ‘acting opposite’ to what the emotion tells us to do – literally doing the reverse of what we feel compelled to do – can help.


Elements of an apology

July 29th, 2020

© 1999 Marsha L. Wagner, Columbia University

Elements of an Effective Apology

An apology is a powerful means of reconciliation and restoring trust. However, sometimes even well-intentioned apologies can exacerbate a conflict. It may be helpful to consider what elements to include in a statement of apology to make it most effective and constructive. Not all elements apply to all situations. Some of the most common considerations include the following:

1.A common understanding of the exact substance and nature of the offense, or perceived offense. (Example: “Yesterday on the telephone, I said….”)

2.Recognition of responsibility or accountability on the part of the one who offended. (Example: “I could have chosen other words.” “I spoke without thinking.”)

3.Acknowledgement of the pain or embarrassment that the offended party experienced. (Example: “It’s understandable that was upsetting to you.” “If someone had said that to me, I would not have liked it, either.” But not, “I’m sorry you’re so easily hurt.”)

4.A judgment about the offense. (Example: “I was insensitive.” “What I did was wrong.”) 5

.A statement of regret. (Example: “I’m sorry I used those words.”)

6.An indication of future intentions. (Example: “In the future, I will try to think about the impact of my words before speaking.” “I hope we can have a relationship of mutual respect.”)

Energy fields and the motivation to recover

February 1st, 2020

Energy fields and the motivation to recover

Enhancing Motivation for Change in Substance Abuse Treatment

Healing From Narcissistic Abuse — A Shamanic Approach To Recovery

3 Kinds of Motivation for Addiction Recovery

Crystal Therapy: A Ritual To Aid In Recovery


Resist Propaganda

January 21st, 2020

First, recognize the attempts to indoctrinate you and which propaganda type you are dealing with – Ideological, Political or Religious fanatics differ in focus but share several traits:

-Only they possess the truth
-Will NOT tolerate opposing views
-No matter the subject of the discussion they will introduce THEIR values and judgement into the conversation.
-Attempt to force you to adopt or at least to concede the validity of their distorted out look

Look out for the use of one or more of the following methods of indoctrination:

-Music and dramatic recordings
-Posters video clips and films
-One sided media
-Lies half truths and incomplete information


Persuasive communications and personal growth

November 23rd, 2019

Quick virus trojan malware checks

April 28th, 2019

run rkill first. when finished will have a window saying so. close that window and the results will show in a text file

rkill — stop processes that might stop cleaning malware, trojan or virus

Adwcleaner — adware cleaner

JRT — junk ware removal

comodo antivirus


July 30th, 2018

if you are aware of it,
acknowledge it, and
know it is wrong
but don’t do anything
then is the same as participating in it

Anita Hill

Foods to stop craving

March 15th, 2017

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Writing structure

August 28th, 2015

W = Who – Determine who your most primary target audience is (not to be in the piece of writing).

W = What – Define what it is you are writing about.

W = Why – Discuss why it’s important.

W = Ways – Give 3-5 ways or tips so the reader can apply the “what”.

E = Example – Share an example or case study.

E = Encourage – End with a “you can do it!” paragraph.

Read the rest of this entry »


March 7th, 2014

I’ve been working on breath control to improve my health, particularly for my heart. I found this nice summary of breathing exercises.

Read the rest of this entry »

Thank you letters

October 14th, 2013

Thanks to


  1. Get yourself some stationery, plain note cards or a selection of attractive postcards (yes, postcards are perfectly acceptable!), and proper postage. Avoid the pre-inscribed ‘Thank you!’ cards in loopy script, as there are times you’ll want to write notes where that aesthetic feels all wrong. Better to choose paper you like. Stay away from full-size sheets
  2. Greet the Giver — Dear Aunt Sally,
    Read the rest of this entry »

Fix Win10 update issues 0x80070057

July 20th, 2022

Could be lack of hdd space but probably not – check anyway

Fix Win10 update issues 0x80070057 guide

Clear memory

March 21st, 2022

To fix memory problems particularly when Desktop Window Manager dwm.exe consumes high Memory

install, run

Teams – multiple sign ins

October 4th, 2021

The “Settings -> Accounts -> Access work or school” is what needs to be done in most cases


Check your ~/Library/Preferences folder. Your saved account information is stored in one of those .plists. If you look through all plists starting with “”, one of them should contain the information you want to delete.

In particular, I got rid of “”.

delete the $HOME/Library/Application Support/Microsoft/Teams folder and restart Teams. Worked for me.

OneDrive reinstall

October 3rd, 2021

CMD prompt as administrator

Run the following commands from an elevated privilege.

netsh int ip reset
netsh winsock reset
ipconfig /release
ipconfig /renew
ipconfig /flushdns
shutdown /r

After restart again with cmd as administrator:

taskkill /f /im OneDrive.exe

%SystemRoot%\SysWOW64\OneDriveSetup.exe /uninstall

Delete OneDrive folder cache

OneDrive cache location: C:\Users\%username%\AppData\Local\OneDrive

Delete the temporary files in the following folders:

  1. C:\Users\%username%\AppData\Local\Temp
  2. C:\Users\%username%\AppData\LocalLow\Temp
  3. C:\Windows\Temp

Note: It’s OK if some files you can’t delete in the Temp folder.

Go to RegEdit on this path: HKEY_CURRENT_USER\Software\Microsoft\OneDrive
You can remove all folders that include One Drive version
Account folders also can be removed

Reboot your computer

Download and install OneDrive



OneDrive duplicate file name with user computer appended

October 1st, 2021

OneDrive duplicate file name with user computer appended

A duplicate file is created with your computer name added to the filename, for example:

  • book1.xlsx
  • book1-desktop-computer.xlsx



  1. Select Start, type “credentials,” and then select Credentials Manager.

  2. Select the Windows Credentials tab.
  3. Under Generic Credentials, look for any entries containing “OneDrive Cached Credentials” and remove them.
  4. Restart OneDrive.