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

Read the rest of this entry »

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 »

Windows 10/11 EFI ESP partition – too many

August 5th, 2023

I was using AEOMI backup to restore and it kept putting a new EFI partition on each time rather than overwriting the existing one or just keeping the existing one.


  • open a command prompt with admin privileges (approve UAC if demanded)
  • start diskpart -> diskpart
  • select your disk with efi partions -> sel disk 1 (if disk 1 is the correct disk)
  • list your available partitions -> list part
  • if partition 2 that is the efi partition -> sel part 2
  • detail part
    Partition 2
    Type    : c12a7328-f81f-11d2-ba4b-00a0c93ec93b
    Hidden  : Yes
    Required: No
    Attrib  : 0X8000000000000000
    Offset in Bytes: 524288000

Now when the Required: property is set to No, you know that is the EFI partition you can delete. The other EFI partition will have the Required: property set to Yes. Do not delete that partition.

more info about the Required property, scroll to: gpt attributes on this page.


to change the windows boot device (efi partition) use the following command:

bcdedit /set {bootmgr} device partition=a:

*where a: is the assigned drive letter for your new efi partition

Thanks to @mbrownnyc for looking up this information bcdedit Device Setting

Remove Win10-11 apps (Xerox printer)

July 16th, 2023

Delete all those stupid win apps

Get-AppxPackage | remove appxpackage

takes a while

to remove specific ones:

Also see if in Remove Programs there is a Xerox program for printing – delete it.

Open PowerShell as administrator and issue the commands:

Get-AppxPackage |

select Name, PackageFullName | Format-List

Now, right click PowerShell top colored part of window, select edit/find


Remove-AppxPackage -allusers [App Name]

In my case it’s:

Remove-AppxPackage -allusers XeroxCorp.PrintExperience_8.73.10.0_x64__f7egpvdyrs2a8

Reinstall printers
new Xerox install with win10/11 apps
old Xerox install with older printers install

Win11 remove bing search from taskbar

May 29th, 2023

I get so angry I could cry.

To remove Bing search from the taskbar go to

  1. settings
  2. personalization
  3. scroll down to taskbar
  4. click down arrow on ‘Search’
  5. Select ‘hide’

Windows 11 bypass MS Account

May 27th, 2023

To bypass the MS account requirement when installing Windows 11:

  1. At the screen to select Country
  2. Shift+f10 then type
  3. .\oobe\bypassnro
  4. The computer will reboot and return you to this screen.
  5. Hit Shift + F10 again and this time Type
  6. ipconfig /release
  7. continue setting up
  8. If network not connected
    1. Be sure that in settings for this virtual machine networking is enabled in bridge mode
    2. While Win11 is running
    3. VirtualBox window menu
    4. Devices/Network/Connect network adapter

If logging into preset user and asked for MS account enter garbage, try 3 times, then select back and next again – it should by pass the MS account




March 25th, 2023

robocopy f:\testf g:\testf /E /MIR /copyall /dcopy:dat

copies all extras like permissions (/copyall) and date/time (/dcopy.dat)

Some say copyall does it all anyway

Then decided to get FreeFileSync for the GUI FreeFile Sync works on I guess all OSs