{"id":3955,"date":"2026-02-12T08:15:40","date_gmt":"2026-02-12T08:15:40","guid":{"rendered":"https:\/\/voice10x.com\/in\/?p=3955"},"modified":"2026-02-12T08:15:42","modified_gmt":"2026-02-12T08:15:42","slug":"dhyan-bhatakne-ki-samasya-kaise-dur-kare-hindi-guide","status":"publish","type":"post","link":"https:\/\/voice10x.com\/in\/dhyan-bhatakne-ki-samasya-kaise-dur-kare-hindi-guide\/","title":{"rendered":"\u0927\u094d\u092f\u093e\u0928 \u092d\u091f\u0915\u0928\u0947 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u0915\u0948\u0938\u0947 \u0926\u0942\u0930 \u0915\u0930\u0947\u0902: 15 \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0924\u0930\u0940\u0915\u0947 \u0914\u0930 \u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915 \u0938\u092e\u093e\u0927\u093e\u0928"},"content":{"rendered":"\n<p>\u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0914\u0938\u0924 \u092e\u0928\u0941\u0937\u094d\u092f \u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u0939\u0930 40 \u0938\u0947\u0915\u0902\u0921 \u092e\u0947\u0902 \u092d\u091f\u0915\u0924\u093e \u0939\u0948? \u0914\u0930 \u0921\u093f\u091c\u093f\u091f\u0932 \u092f\u0941\u0917 \u092e\u0947\u0902 \u092f\u0939 \u0938\u092e\u0938\u094d\u092f\u093e \u092a\u0939\u0932\u0947 \u0938\u0947 \u0915\u0939\u0940\u0902 \u0905\u0927\u093f\u0915 \u0917\u0902\u092d\u0940\u0930 \u0939\u094b \u0917\u0908 \u0939\u0948\u0964 \u090f\u0915 \u0936\u094b\u0927 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0939\u092e \u0926\u093f\u0928 \u092e\u0947\u0902 47% \u0938\u092e\u092f \u092e\u0928 \u092d\u091f\u0915\u0928\u0947 \u092e\u0947\u0902 \u092c\u093f\u0924\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u0932\u0947\u0915\u093f\u0928 \u091a\u093f\u0902\u0924\u093e \u0915\u0940 \u0915\u094b\u0908 \u092c\u093e\u0924 \u0928\u0939\u0940\u0902 &#8211;&nbsp;<strong>\u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u093e \u090f\u0915 \u0915\u094c\u0936\u0932 \u0939\u0948 \u091c\u093f\u0938\u0947 \u0938\u0940\u0916\u093e \u0914\u0930 \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948<\/strong>\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0927\u094d\u092f\u093e\u0928 \u092d\u091f\u0915\u0928\u0947 \u0915\u0947 \u092e\u0941\u0916\u094d\u092f \u0915\u093e\u0930\u0923: \u0938\u092e\u0938\u094d\u092f\u093e \u0915\u0940 \u091c\u0921\u093c \u0924\u0915 \u092a\u0939\u0941\u0901\u091a\u0947\u0902<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. \u0921\u093f\u091c\u093f\u091f\u0932 \u0935\u093f\u0915\u0930\u094d\u0937\u0923 (Digital Distractions)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0928\u094b\u091f\u093f\u092b\u093f\u0915\u0947\u0936\u0928 \u0915\u093e \u092c\u092e\u092c\u093e\u0930\u0940<\/li>\n\n\n\n<li>\u0938\u094b\u0936\u0932 \u092e\u0940\u0921\u093f\u092f\u093e \u0915\u0940 \u0932\u0924<\/li>\n\n\n\n<li>\u092e\u0932\u094d\u091f\u0940\u091f\u093e\u0938\u094d\u0915\u093f\u0902\u0917 \u0915\u0940 \u0906\u0926\u0924<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. \u0924\u0928\u093e\u0935 \u0914\u0930 \u091a\u093f\u0902\u0924\u093e<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60% \u0932\u094b\u0917 \u0924\u0928\u093e\u0935 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0928\u0939\u0940\u0902 \u0915\u0930 \u092a\u093e\u0924\u0947<\/li>\n\n\n\n<li>\u092d\u0935\u093f\u0937\u094d\u092f \u0915\u0940 \u091a\u093f\u0902\u0924\u093e\u090f\u0901<\/li>\n\n\n\n<li>\u0905\u0924\u0940\u0924 \u0915\u0947 \u092a\u091b\u0924\u093e\u0935\u0947<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. \u0928\u0940\u0902\u0926 \u0914\u0930 \u092a\u094b\u0937\u0923 \u0938\u0902\u092c\u0902\u0927\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0901<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0928\u0940\u0902\u0926 \u0915\u0940 \u0915\u092e\u0940<\/li>\n\n\n\n<li>\u0905\u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930<\/li>\n\n\n\n<li>\u0928\u093f\u0930\u094d\u091c\u0932\u093f\u0924 \u0936\u0930\u0940\u0930<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. \u092e\u0932\u094d\u091f\u0940\u091f\u093e\u0938\u094d\u0915\u093f\u0902\u0917 \u0915\u093e \u092d\u094d\u0930\u092e<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u090f\u0915 \u0938\u092e\u092f \u092e\u0947\u0902 \u090f\u0915 \u0939\u0940 \u0915\u093e\u0930\u094d\u092f \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0922\u0902\u0917 \u0938\u0947 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u091f\u093e\u0938\u094d\u0915 \u0938\u094d\u0935\u093f\u091a\u093f\u0902\u0917 \u0938\u0947 40% \u0909\u0924\u094d\u092a\u093e\u0926\u0915\u0924\u093e \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. \u092e\u093e\u0907\u0902\u0921 \u0935\u0902\u0921\u0930\u093f\u0902\u0917 (Mind Wandering) \u0915\u093e \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0938\u094d\u0935\u092d\u093e\u0935<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092e\u0928 \u0915\u0940 \u0921\u093f\u092b\u0949\u0932\u094d\u091f \u092e\u094b\u0921 \u0928\u0947\u091f\u0935\u0930\u094d\u0915 (Default Mode Network)<\/li>\n\n\n\n<li>\u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915\u0924\u093e \u0914\u0930 \u0938\u092e\u0938\u094d\u092f\u093e \u0938\u092e\u093e\u0927\u093e\u0928 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0927\u094d\u092f\u093e\u0928 \u092d\u091f\u0915\u0928\u0947 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u0926\u0942\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 15 \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0924\u0930\u0940\u0915\u0947<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. \u092a\u094b\u092e\u094b\u0921\u094b\u0930\u094b \u0924\u0915\u0928\u0940\u0915: \u0938\u092e\u092f \u0915\u093e \u0935\u093f\u092d\u093e\u091c\u0928<\/strong><\/h3>\n\n\n\n<p><strong>\u0935\u093f\u0927\u093f:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25 \u092e\u093f\u0928\u091f \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u093e\u0930\u094d\u092f<\/li>\n\n\n\n<li>5 \u092e\u093f\u0928\u091f \u092c\u094d\u0930\u0947\u0915<\/li>\n\n\n\n<li>4 \u092a\u094b\u092e\u094b\u0921\u094b\u0930\u094b\u0938 \u0915\u0947 \u092c\u093e\u0926 15-30 \u092e\u093f\u0928\u091f \u0932\u0902\u092c\u093e \u092c\u094d\u0930\u0947\u0915<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0935\u093f\u091c\u094d\u091e\u093e\u0928:<\/strong>&nbsp;\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u094b \u0928\u093f\u092f\u092e\u093f\u0924 \u0935\u093f\u0930\u093e\u092e \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948<\/p>\n\n\n\n<p><strong>\u0905\u0928\u0941\u0915\u0942\u0932\u0928:<\/strong>&nbsp;\u092d\u093e\u0930\u0924\u0940\u092f \u0938\u0902\u0926\u0930\u094d\u092d \u092e\u0947\u0902 &#8220;\u0918\u0921\u093c\u0940-\u0935\u093f\u0927\u093f&#8221; \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0905\u092a\u0928\u093e\u090f\u0902<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. \u0921\u093f\u091c\u093f\u091f\u0932 \u092e\u093f\u0928\u093f\u092e\u0932\u093f\u091c\u094d\u092e: \u0924\u0915\u0928\u0940\u0915\u0940 \u0935\u093f\u0915\u0930\u094d\u0937\u0923 \u0915\u092e \u0915\u0930\u0947\u0902<\/strong><\/h3>\n\n\n\n<p><strong>\u0915\u093e\u0930\u094d\u092f\u093e\u0928\u094d\u0935\u092f\u0928:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u0928\u094b\u091f\u093f\u092b\u093f\u0915\u0947\u0936\u0928 \u092c\u0902\u0926 \u0915\u0930\u0947\u0902 (90% \u0905\u0928\u093e\u0935\u0936\u094d\u092f\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902)<\/li>\n\n\n\n<li>\u0938\u094b\u0936\u0932 \u092e\u0940\u0921\u093f\u092f\u093e \u0938\u092e\u092f \u0938\u0940\u092e\u093f\u0924 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0921\u093f\u0935\u093e\u0907\u0938-\u092b\u094d\u0930\u0940 \u091c\u094b\u0928 \u092c\u0928\u093e\u090f\u0902<\/li>\n\n\n\n<li>\u0921\u093f\u091c\u093f\u091f\u0932 \u0921\u093f\u091f\u0949\u0915\u094d\u0938 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928: \u0935\u0930\u094d\u0924\u092e\u093e\u0928 \u092e\u0947\u0902 \u0930\u0939\u0928\u093e \u0938\u0940\u0916\u0947\u0902<\/strong><\/h3>\n\n\n\n<p><strong>\u0926\u0948\u0928\u093f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 10-15 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li>\u0938\u093e\u0901\u0938 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0935\u093f\u091a\u093e\u0930\u094b\u0902 \u0915\u094b \u0906\u0924\u0947-\u091c\u093e\u0924\u0947 \u0926\u0947\u0916\u0947\u0902, \u0909\u0928\u0938\u0947 \u091c\u0941\u0921\u093c\u0947\u0902 \u0928\u0939\u0940\u0902<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0910\u092a\u094d\u0938:<\/strong>&nbsp;\u0939\u0947\u0921\u0938\u094d\u092a\u0947\u0938, \u0915\u0932\u094d\u092e, \u092c\u094d\u0930\u0947\u0928.\u092b\u094d\u092e (\u092d\u093e\u0930\u0924\u0940\u092f \u0938\u0902\u0938\u094d\u0915\u0930\u0923 \u0909\u092a\u0932\u092c\u094d\u0927)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. \u0938\u093f\u0902\u0917\u0932-\u091f\u093e\u0938\u094d\u0915\u093f\u0902\u0917: \u090f\u0915 \u0938\u092e\u092f \u092e\u0947\u0902 \u090f\u0915 \u0915\u093e\u0930\u094d\u092f<\/strong><\/h3>\n\n\n\n<p><strong>\u0905\u092d\u094d\u092f\u093e\u0938:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u090f\u0915 \u0915\u093e\u0930\u094d\u092f \u091a\u0941\u0928\u0947\u0902<\/li>\n\n\n\n<li>\u0938\u092d\u0940 \u0935\u093f\u0915\u0930\u094d\u0937\u0923 \u0926\u0942\u0930 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0938\u092e\u092f \u0924\u0915 \u0915\u0947\u0935\u0932 \u0909\u0938\u0940 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902<\/li>\n\n\n\n<li>\u092a\u0942\u0930\u093e \u0939\u094b\u0928\u0947 \u092a\u0930 \u0905\u0917\u0932\u093e \u0915\u093e\u0930\u094d\u092f \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. \u092a\u0930\u094d\u092f\u093e\u0935\u0930\u0923 \u0921\u093f\u091c\u093e\u0907\u0928\u093f\u0902\u0917: \u0927\u094d\u092f\u093e\u0928-\u0905\u0928\u0941\u0915\u0942\u0932 \u0938\u094d\u0925\u093e\u0928 \u092c\u0928\u093e\u090f\u0902<\/strong><\/h3>\n\n\n\n<p><strong>\u0938\u0941\u091d\u093e\u0935:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0938\u093e\u092b \u0914\u0930 \u0935\u094d\u092f\u0935\u0938\u094d\u0925\u093f\u0924 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0937\u0947\u0924\u094d\u0930<\/li>\n\n\n\n<li>\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u094d\u0930\u0915\u093e\u0936 \u0914\u0930 \u0939\u0935\u093e<\/li>\n\n\n\n<li>\u0936\u093e\u0902\u0924 \u0935\u093e\u0924\u093e\u0935\u0930\u0923 (\u0936\u094b\u0930-\u0930\u0926\u094d\u0926 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0939\u0947\u0921\u092b\u094b\u0928)<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u0947\u0930\u0923\u093e\u0926\u093e\u092f\u0915 \u0935\u093e\u0924\u093e\u0935\u0930\u0923<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. \u0921\u0940\u092a \u0935\u0930\u094d\u0915 \u0930\u0942\u091f\u0940\u0928: \u0917\u0939\u0928 \u0915\u093e\u0930\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0938\u092e\u092f \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0947\u0902<\/strong><\/h3>\n\n\n\n<p><strong>\u0915\u0948\u0932 \u0928\u094d\u092f\u0942\u092a\u094b\u0930\u094d\u091f \u0915\u0940 \u0935\u093f\u0927\u093f:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0926\u0948\u0928\u093f\u0915 2-3 \u0918\u0902\u091f\u0947 \u0915\u0947 \u0921\u0940\u092a \u0935\u0930\u094d\u0915 \u092c\u094d\u0932\u0949\u0915<\/li>\n\n\n\n<li>\u0928\u094b \u0907\u0902\u091f\u0930\u092a\u094d\u0936\u0928 \u091c\u094b\u0928<\/li>\n\n\n\n<li>\u0939\u093e\u0908-\u0935\u0948\u0932\u094d\u092f\u0942 \u091f\u093e\u0938\u094d\u0915\u094d\u0938 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e: \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f<\/strong><\/h3>\n\n\n\n<p><strong>\u0935\u093f\u091c\u094d\u091e\u093e\u0928:<\/strong>&nbsp;\u0935\u094d\u092f\u093e\u092f\u093e\u092e BDNF (\u092c\u094d\u0930\u0947\u0928-\u0921\u0947\u0930\u093e\u0907\u0935\u094d\u0921 \u0928\u094d\u092f\u0942\u0930\u094b\u091f\u094d\u0930\u094b\u092b\u093f\u0915 \u092b\u0948\u0915\u094d\u091f\u0930) \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948<\/p>\n\n\n\n<p><strong>\u0905\u092d\u094d\u092f\u093e\u0938:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 30 \u092e\u093f\u0928\u091f \u0935\u094d\u092f\u093e\u092f\u093e\u092e<\/li>\n\n\n\n<li>\u092f\u094b\u0917\u093e\u0938\u0928 (\u0938\u0942\u0930\u094d\u092f \u0928\u092e\u0938\u094d\u0915\u093e\u0930, \u092c\u093e\u0932\u093e\u0938\u0928)<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u093e\u0923\u093e\u092f\u093e\u092e (\u0905\u0928\u0941\u0932\u094b\u092e-\u0935\u093f\u0932\u094b\u092e, \u0915\u092a\u093e\u0932\u092d\u093e\u0924\u093f)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. \u092a\u094b\u0937\u0923 \u0914\u0930 \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928: \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u093e \u0908\u0902\u0927\u0928<\/strong><\/h3>\n\n\n\n<p><strong>\u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u093e\u0928\u0940 (3-4 \u0932\u0940\u091f\u0930 \u0926\u0948\u0928\u093f\u0915)<\/li>\n\n\n\n<li>\u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 (\u0905\u0916\u0930\u094b\u091f, \u092b\u094d\u0932\u0948\u0915\u094d\u0938\u0938\u0940\u0921)<\/li>\n\n\n\n<li>\u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f (\u092c\u0947\u0930\u0940\u091c, \u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901)<\/li>\n\n\n\n<li>\u0915\u0948\u092b\u0940\u0928 \u0938\u0940\u092e\u093f\u0924 (\u0926\u093f\u0928 \u092e\u0947\u0902 2 \u0915\u092a \u0938\u0947 \u0905\u0927\u093f\u0915 \u0928\u0939\u0940\u0902)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. \u0928\u0940\u0902\u0926 \u0938\u094d\u0935\u091a\u094d\u091b\u0924\u093e: \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0940 \u0938\u092b\u093e\u0908<\/strong><\/h3>\n\n\n\n<p><strong>\u0938\u093f\u092b\u093e\u0930\u093f\u0936\u0947\u0902:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>7-8 \u0918\u0902\u091f\u0947 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e\u092a\u0942\u0930\u094d\u0923 \u0928\u0940\u0902\u0926<\/li>\n\n\n\n<li>\u0928\u093f\u092f\u092e\u093f\u0924 \u0938\u094b\u0928\u0947 \u0915\u093e \u0938\u092e\u092f<\/li>\n\n\n\n<li>\u0938\u094b\u0928\u0947 \u0938\u0947 1 \u0918\u0902\u091f\u0947 \u092a\u0939\u0932\u0947 \u0938\u094d\u0915\u094d\u0930\u0940\u0928 \u092c\u0902\u0926<\/li>\n\n\n\n<li>\u0936\u093e\u0902\u0924, \u0905\u0902\u0927\u0947\u0930\u093e, \u0920\u0902\u0921\u093e \u0915\u092e\u0930\u093e<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10. \u092c\u094d\u0930\u0947\u0915\u093f\u0902\u0917 \u092c\u0948\u0921 \u0939\u0948\u092c\u093f\u091f\u094d\u0938: \u0927\u094d\u092f\u093e\u0928 \u092d\u091f\u0915\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u0906\u0926\u0924\u094b\u0902 \u0915\u094b \u0924\u094b\u0921\u093c\u0947\u0902<\/strong><\/h3>\n\n\n\n<p><strong>\u092a\u0939\u091a\u093e\u0928\u0947\u0902 \u0914\u0930 \u092c\u0926\u0932\u0947\u0902:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0932\u0917\u093e\u0924\u093e\u0930 \u092b\u094b\u0928 \u091a\u0947\u0915 \u0915\u0930\u0928\u093e<\/li>\n\n\n\n<li>\u090f\u0915 \u0938\u093e\u0925 \u0915\u0908 \u091f\u0948\u092c \u0916\u094b\u0932\u0928\u093e<\/li>\n\n\n\n<li>\u092c\u0940\u091a-\u092c\u0940\u091a \u092e\u0947\u0902 \u0915\u093e\u092e \u091b\u094b\u0921\u093c\u0928\u093e<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>11. \u092b\u094b\u0915\u0938 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c: \u0927\u094d\u092f\u093e\u0928 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0947\u0902<\/strong><\/h3>\n\n\n\n<p><strong>\u0905\u092d\u094d\u092f\u093e\u0938:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0936\u094d\u0935\u093e\u0938 \u0917\u093f\u0928\u0924\u0940:<\/strong>\u00a0100 \u0924\u0915 \u0936\u094d\u0935\u093e\u0938 \u0917\u093f\u0928\u0947\u0902<\/li>\n\n\n\n<li><strong>\u0935\u0938\u094d\u0924\u0941 \u0927\u094d\u092f\u093e\u0928:<\/strong>\u00a0\u090f\u0915 \u0935\u0938\u094d\u0924\u0941 \u092a\u0930 5 \u092e\u093f\u0928\u091f \u0924\u0915 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li><strong>\u0936\u094d\u0930\u0935\u0923 \u0927\u094d\u092f\u093e\u0928:<\/strong>\u00a0\u0915\u0947\u0935\u0932 \u0906\u0935\u093e\u091c\u093c\u094b\u0902 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>12. \u091f\u093e\u0907\u092e \u092c\u094d\u0932\u0949\u0915\u093f\u0902\u0917: \u0938\u092e\u092f \u0915\u093e \u092a\u094d\u0930\u092c\u0902\u0927\u0928<\/strong><\/h3>\n\n\n\n<p><strong>\u0935\u093f\u0927\u093f:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0926\u093f\u0928 \u0915\u094b \u092c\u094d\u0932\u0949\u0915\u094d\u0938 \u092e\u0947\u0902 \u092c\u093e\u0901\u091f\u0947\u0902<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092c\u094d\u0932\u0949\u0915 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0915\u093e\u0930\u094d\u092f \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u092c\u094d\u0930\u0947\u0915\u094d\u0938 \u092d\u0940 \u0936\u0947\u0921\u094d\u092f\u0942\u0932 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>13. \u092e\u0928 \u092d\u091f\u0915\u0928\u0947 \u0915\u093e \u0938\u0926\u0941\u092a\u092f\u094b\u0917: \u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915\u0924\u093e \u0915\u0947 \u0932\u093f\u090f<\/strong><\/h3>\n\n\n\n<p><strong>\u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923 \u092c\u0926\u0932\u0947\u0902:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092e\u0928 \u092d\u091f\u0915\u0928\u093e \u092c\u0941\u0930\u093e \u0928\u0939\u0940\u0902 \u0939\u0948<\/li>\n\n\n\n<li>\u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915\u0924\u093e \u0914\u0930 \u0938\u092e\u0938\u094d\u092f\u093e \u0938\u092e\u093e\u0927\u093e\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0915<\/li>\n\n\n\n<li>\u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u092e\u0928 \u092d\u091f\u0915\u0928\u0947 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>14. \u0938\u0902\u0917\u0940\u0924 \u0914\u0930 \u0927\u094d\u0935\u0928\u093f \u0925\u0947\u0930\u0947\u092a\u0940: \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e<\/strong><\/h3>\n\n\n\n<p><strong>\u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0927\u094d\u0935\u0928\u093f\u092f\u093e\u0901:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092a\u094d\u0930\u0915\u0943\u0924\u093f \u0915\u0940 \u0906\u0935\u093e\u091c\u093c\u0947\u0902 (\u092c\u093e\u0930\u093f\u0936, \u0938\u092e\u0941\u0926\u094d\u0930, \u091c\u0902\u0917\u0932)<\/li>\n\n\n\n<li>\u0938\u092b\u0947\u0926 \u0936\u094b\u0930 (White Noise)<\/li>\n\n\n\n<li>\u092c\u093f\u0928\u093e \u0917\u0940\u0924 \u0935\u093e\u0932\u093e \u0938\u0902\u0917\u0940\u0924 (\u0932\u094b\u092b\u0940, \u0936\u093e\u0938\u094d\u0924\u094d\u0930\u0940\u092f)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>15. \u092a\u0947\u0936\u0947\u0935\u0930 \u092e\u0926\u0926: \u091c\u092c \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u094b<\/strong><\/h3>\n\n\n\n<p><strong>\u0938\u0902\u0915\u0947\u0924:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0927\u094d\u092f\u093e\u0928 \u092d\u091f\u0915\u0928\u093e \u0926\u0948\u0928\u093f\u0915 \u091c\u0940\u0935\u0928 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0930\u0939\u093e \u0939\u0948<\/li>\n\n\n\n<li>ADHD \u0915\u0947 \u0932\u0915\u094d\u0937\u0923<\/li>\n\n\n\n<li>\u091a\u093f\u0902\u0924\u093e \u092f\u093e \u0905\u0935\u0938\u093e\u0926 \u0915\u093e \u0938\u093e\u0925<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u092d\u093e\u0930\u0924\u0940\u092f \u0938\u0902\u0926\u0930\u094d\u092d \u092e\u0947\u0902 \u0935\u093f\u0936\u0947\u0937 \u0938\u092e\u093e\u0927\u093e\u0928<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u092f\u094b\u0917 \u0914\u0930 \u092a\u094d\u0930\u093e\u0923\u093e\u092f\u093e\u092e:<\/strong><\/h3>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0924\u094d\u0930\u093e\u091f\u0915:<\/strong>\u00a0\u092e\u094b\u092e\u092c\u0924\u094d\u0924\u0940 \u0915\u0940 \u0932\u094c \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u093e<\/li>\n\n\n\n<li><strong>\u0927\u094d\u092f\u093e\u0928 \u092f\u094b\u0917:<\/strong>\u00a0\u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915 \u0927\u094d\u092f\u093e\u0928 \u0924\u0915\u0928\u0940\u0915\u0947\u0902<\/li>\n\n\n\n<li><strong>\u092e\u0902\u0924\u094d\u0930 \u091c\u092a:<\/strong>\u00a0\u092e\u093e\u0928\u0938\u093f\u0915 \u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u0915\u0947 \u0932\u093f\u090f<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0906\u092f\u0941\u0930\u094d\u0935\u0947\u0926\u093f\u0915 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923:<\/strong><\/h3>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u092c\u094d\u0930\u093e\u0939\u094d\u092e\u0940:<\/strong>\u00a0\u0938\u094d\u092e\u0943\u0924\u093f \u0914\u0930 \u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u0915\u0947 \u0932\u093f\u090f<\/li>\n\n\n\n<li><strong>\u0905\u0936\u094d\u0935\u0917\u0902\u0927\u093e:<\/strong>\u00a0\u0924\u0928\u093e\u0935 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/li>\n\n\n\n<li><strong>\u0936\u0902\u0916\u092a\u0941\u0937\u094d\u092a\u0940:<\/strong>\u00a0\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u092d\u093e\u0930\u0924\u0940\u092f \u0926\u0930\u094d\u0936\u0928:<\/strong><\/h3>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0917\u0940\u0924\u093e \u0915\u093e \u0915\u0930\u094d\u092e \u092f\u094b\u0917:<\/strong>\u00a0\u0935\u0930\u094d\u0924\u092e\u093e\u0928 \u092e\u0947\u0902 \u0915\u093e\u0930\u094d\u092f \u0915\u0930\u0928\u093e<\/li>\n\n\n\n<li><strong>\u092c\u0941\u0926\u094d\u0927 \u0915\u0940 \u0936\u093f\u0915\u094d\u0937\u093e\u090f\u0901:<\/strong>\u00a0\u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938<\/li>\n\n\n\n<li><strong>\u092a\u0924\u0902\u091c\u0932\u093f \u0915\u0947 \u092f\u094b\u0917 \u0938\u0942\u0924\u094d\u0930:<\/strong>\u00a0\u091a\u093f\u0924\u094d\u0924 \u0915\u0940 \u0935\u0943\u0924\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094b\u0927<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0938\u092e\u093e\u0927\u093e\u0928<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u092a\u0922\u093c\u093e\u0908 \u092e\u0947\u0902 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u093e:<\/strong><\/h3>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u090f\u0915\u094d\u091f\u093f\u0935 \u0930\u0940\u0921\u093f\u0902\u0917:<\/strong>\u00a0\u0928\u094b\u091f\u094d\u0938 \u092c\u0928\u093e\u0924\u0947 \u0939\u0941\u090f \u092a\u0922\u093c\u0928\u093e<\/li>\n\n\n\n<li><strong>\u091f\u0940\u091a\u093f\u0902\u0917 \u092e\u0947\u0925\u0921:<\/strong>\u00a0\u0915\u093f\u0938\u0940 \u0915\u094b \u092a\u0922\u093c\u093e\u0928\u0947 \u0915\u0940 \u0915\u0932\u094d\u092a\u0928\u093e \u0915\u0930\u0915\u0947 \u092a\u0922\u093c\u0928\u093e<\/li>\n\n\n\n<li><strong>\u0938\u0947\u0932\u094d\u092b-\u0915\u094d\u0935\u093f\u091c\u093f\u0902\u0917:<\/strong>\u00a0\u0938\u094d\u0935\u092f\u0902 \u0938\u0947 \u092a\u094d\u0930\u0936\u094d\u0928 \u092a\u0942\u091b\u0928\u093e<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0915\u093e\u0930\u094d\u092f\u0938\u094d\u0925\u0932 \u092e\u0947\u0902 \u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e:<\/strong><\/h3>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0908\u092e\u0947\u0932 \u0936\u0947\u0921\u094d\u092f\u0942\u0932\u093f\u0902\u0917:<\/strong>\u00a0\u0926\u093f\u0928 \u092e\u0947\u0902 2-3 \u092c\u093e\u0930 \u0939\u0940 \u091a\u0947\u0915 \u0915\u0930\u0928\u093e<\/li>\n\n\n\n<li><strong>\u092e\u0940\u091f\u093f\u0902\u0917 \u092e\u0948\u0928\u0947\u091c\u092e\u0947\u0902\u091f:<\/strong>\u00a0\u0938\u094d\u092a\u0937\u094d\u091f \u090f\u091c\u0947\u0902\u0921\u093e \u0914\u0930 \u0938\u092e\u092f \u0938\u0940\u092e\u093e<\/li>\n\n\n\n<li><strong>\u091f\u093e\u0938\u094d\u0915 \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915\u0924\u093e:<\/strong>\u00a0\u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u093e\u0930\u094d\u092f \u092a\u0939\u0932\u0947<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f:<\/strong><\/h3>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u092b\u094d\u0930\u0940 \u0930\u093e\u0907\u091f\u093f\u0902\u0917:<\/strong>\u00a0\u092c\u093f\u0928\u093e \u0930\u0941\u0915\u0947 \u0932\u093f\u0916\u0928\u093e<\/li>\n\n\n\n<li><strong>\u092e\u093e\u0907\u0902\u0921 \u092e\u0948\u092a\u093f\u0902\u0917:<\/strong>\u00a0\u0935\u093f\u091a\u093e\u0930\u094b\u0902 \u0915\u093e \u0926\u0943\u0936\u094d\u092f \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f\u0924\u094d\u0935<\/li>\n\n\n\n<li><strong>\u0935\u0949\u0915\u093f\u0902\u0917 \u092e\u0940\u091f\u093f\u0902\u0917\u094d\u0938:<\/strong>\u00a0\u091a\u0932\u0924\u0947 \u0939\u0941\u090f \u0935\u093f\u091a\u093e\u0930-\u0935\u093f\u092e\u0930\u094d\u0936<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0927\u094d\u092f\u093e\u0928 \u092d\u091f\u0915\u0928\u0947 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u0926\u0942\u0930 \u0915\u0930\u0928\u0947 \u0915\u093e 21-\u0926\u093f\u0935\u0938\u0940\u092f \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0938\u092a\u094d\u0924\u093e\u0939 1: \u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e \u0914\u0930 \u0906\u0927\u093e\u0930 (\u0926\u093f\u0928 1-7)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0926\u093f\u0928 1-3: \u0927\u094d\u092f\u093e\u0928 \u092d\u091f\u0915\u0928\u0947 \u0915\u0947 \u092a\u0948\u091f\u0930\u094d\u0928 \u092a\u0939\u091a\u093e\u0928\u0947\u0902<\/li>\n\n\n\n<li>\u0926\u093f\u0928 4-7: \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902 (5 \u092e\u093f\u0928\u091f \u0926\u0948\u0928\u093f\u0915)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0938\u092a\u094d\u0924\u093e\u0939 2: \u0924\u0915\u0928\u0940\u0915\u0947\u0902 \u0914\u0930 \u0905\u092d\u094d\u092f\u093e\u0938 (\u0926\u093f\u0928 8-14)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0926\u093f\u0928 8-11: \u092a\u094b\u092e\u094b\u0921\u094b\u0930\u094b \u0924\u0915\u0928\u0940\u0915 \u0905\u092a\u0928\u093e\u090f\u0902<\/li>\n\n\n\n<li>\u0926\u093f\u0928 12-14: \u0921\u093f\u091c\u093f\u091f\u0932 \u092e\u093f\u0928\u093f\u092e\u0932\u093f\u091c\u094d\u092e \u0932\u093e\u0917\u0942 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0938\u092a\u094d\u0924\u093e\u0939 3: \u090f\u0915\u0940\u0915\u0930\u0923 \u0914\u0930 \u0938\u092e\u0947\u0915\u0928 (\u0926\u093f\u0928 15-21)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0926\u093f\u0928 15-18: \u0938\u092d\u0940 \u0924\u0915\u0928\u0940\u0915\u094b\u0902 \u0915\u094b \u0938\u0902\u092f\u094b\u091c\u093f\u0924 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0926\u093f\u0928 19-21: \u092a\u094d\u0930\u0917\u0924\u093f \u0915\u093e \u092e\u0942\u0932\u094d\u092f\u093e\u0902\u0915\u0928 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0906\u0917\u0947 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u092c\u0928\u093e\u090f\u0902<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0906\u0927\u0941\u0928\u093f\u0915 \u091f\u0942\u0932\u094d\u0938 \u0914\u0930 \u0938\u0902\u0938\u093e\u0927\u0928<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u092e\u094b\u092c\u093e\u0907\u0932 \u0910\u092a\u094d\u0938:<\/strong><\/h3>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Forest:<\/strong>\u00a0\u092b\u094b\u0915\u0938 \u0915\u0947 \u0932\u093f\u090f \u0917\u0947\u092e\u093f\u092b\u093f\u0915\u0947\u0936\u0928<\/li>\n\n\n\n<li><strong>Freedom:<\/strong>\u00a0\u0935\u0947\u092c\u0938\u093e\u0907\u091f \u0914\u0930 \u0910\u092a \u092c\u094d\u0932\u0949\u0915\u0930<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/brain.fm\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Brain.fm<\/a>:<\/strong>\u00a0\u092b\u094b\u0915\u0938 \u0915\u0947 \u0932\u093f\u090f \u0938\u0902\u0917\u0940\u0924<\/li>\n\n\n\n<li><strong>Headspace:<\/strong>\u00a0\u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 \u0914\u0930 \u0927\u094d\u092f\u093e\u0928<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u092c\u094d\u0930\u093e\u0909\u091c\u093c\u0930 \u090f\u0915\u094d\u0938\u091f\u0947\u0902\u0936\u0928:<\/strong><\/h3>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>StayFocusd:<\/strong>\u00a0\u0938\u092e\u092f \u0938\u0940\u092e\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/li>\n\n\n\n<li><strong>LeechBlock:<\/strong>\u00a0\u0935\u093f\u0915\u0930\u094d\u0937\u0915 \u0935\u0947\u092c\u0938\u093e\u0907\u091f\u094d\u0938 \u092c\u094d\u0932\u0949\u0915 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/li>\n\n\n\n<li><strong>Momentum:<\/strong>\u00a0\u0909\u0924\u094d\u092a\u093e\u0926\u0915\u0924\u093e \u0921\u0948\u0936\u092c\u094b\u0930\u094d\u0921<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915 \u0909\u092a\u0915\u0930\u0923:<\/strong><\/h3>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0915\u093e\u0917\u091c\u093c \u0914\u0930 \u0915\u0932\u092e:<\/strong>\u00a0\u0938\u0930\u0932\u0924\u092e \u0914\u0930 \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940<\/li>\n\n\n\n<li><strong>\u091f\u093e\u0907\u092e\u0930:<\/strong>\u00a0\u092a\u094b\u092e\u094b\u0921\u094b\u0930\u094b \u0915\u0947 \u0932\u093f\u090f<\/li>\n\n\n\n<li><strong>\u091c\u0930\u094d\u0928\u0932:<\/strong>\u00a0\u0927\u094d\u092f\u093e\u0928 \u092d\u091f\u0915\u0928\u0947 \u0915\u0947 \u092a\u0948\u091f\u0930\u094d\u0928 \u091f\u094d\u0930\u0948\u0915 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0915\u094d\u092f\u093e \u0915\u0939\u0924\u093e \u0939\u0948?<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0928\u094d\u092f\u0942\u0930\u094b\u0932\u0949\u091c\u0940:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u092a\u094d\u0930\u0940\u092b\u094d\u0930\u0902\u091f\u0932 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938:<\/strong>\u00a0\u0927\u094d\u092f\u093e\u0928 \u0914\u0930 \u0928\u093f\u0930\u094d\u0923\u092f \u0915\u093e \u0915\u0947\u0902\u0926\u094d\u0930<\/li>\n\n\n\n<li><strong>\u0921\u094b\u092a\u093e\u092e\u093e\u0907\u0928:<\/strong>\u00a0\u0907\u0928\u093e\u092e \u0914\u0930 \u092a\u094d\u0930\u0947\u0930\u0923\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940<\/li>\n\n\n\n<li><strong>\u0928\u094d\u092f\u0942\u0930\u094b\u092a\u094d\u0932\u093e\u0938\u094d\u091f\u093f\u0938\u093f\u091f\u0940:<\/strong>\u00a0\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u093e \u0905\u0928\u0941\u0915\u0942\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u092e\u0928\u094b\u0935\u093f\u091c\u094d\u091e\u093e\u0928:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0905\u091f\u0947\u0902\u0936\u0928 \u0930\u0947\u0938\u094d\u091f\u094b\u0930\u0947\u0936\u0928 \u0925\u094d\u092f\u094b\u0930\u0940:<\/strong>\u00a0\u092a\u094d\u0930\u0915\u0943\u0924\u093f \u0927\u094d\u092f\u093e\u0928 \u092c\u0939\u093e\u0932 \u0915\u0930\u0924\u0940 \u0939\u0948<\/li>\n\n\n\n<li><strong>\u092b\u094d\u0932\u094b \u0938\u094d\u091f\u0947\u091f:<\/strong>\u00a0\u092a\u0942\u0930\u094d\u0923 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u0940 \u0905\u0935\u0938\u094d\u0925\u093e<\/li>\n\n\n\n<li><strong>\u0935\u093f\u0932\u092a\u093e\u0935\u0930 \u092e\u0938\u0932:<\/strong>\u00a0\u0907\u091a\u094d\u091b\u093e\u0936\u0915\u094d\u0924\u093f \u090f\u0915 \u0938\u0940\u092e\u093f\u0924 \u0938\u0902\u0938\u093e\u0927\u0928 \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0906\u0902\u0915\u0921\u093c\u0947:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 \u0926\u093f\u0928 \u0915\u0947 \u0921\u093f\u091c\u093f\u091f\u0932 \u0921\u093f\u091f\u0949\u0915\u094d\u0938 \u0938\u0947 40% \u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u092c\u0922\u093c\u0924\u0940 \u0939\u0948<\/li>\n\n\n\n<li>\u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 30 \u0926\u093f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0927\u094d\u092f\u093e\u0928 \u0905\u0935\u0927\u093f 20% \u092c\u0922\u093c\u093e\u0924\u0940 \u0939\u0948<\/li>\n\n\n\n<li>\u0928\u093f\u092f\u092e\u093f\u0924 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u0915\u093e\u0930\u094d\u092f 25% \u0938\u0941\u0927\u093e\u0930\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u092c\u093e\u0927\u093e\u090f\u0901 \u0914\u0930 \u0938\u092e\u093e\u0927\u093e\u0928<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u092c\u093e\u0927\u093e 1: &#8220;\u092e\u0948\u0902 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0924\u093e \u0939\u0942\u0901 \u0932\u0947\u0915\u093f\u0928 \u0927\u094d\u092f\u093e\u0928 \u0928\u0939\u0940\u0902 \u0932\u0917\u0924\u093e&#8221;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong>\u00a0\u091b\u094b\u091f\u0940 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0947\u0902, \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0938\u092e\u092f \u092c\u0922\u093c\u093e\u090f\u0902<\/li>\n\n\n\n<li><strong>\u0909\u092a\u093e\u092f:<\/strong>\u00a05 \u092e\u093f\u0928\u091f \u0938\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902, \u0939\u0930 \u0938\u092a\u094d\u0924\u093e\u0939 5% \u092c\u0922\u093c\u093e\u090f\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u092c\u093e\u0927\u093e 2: \u0915\u093e\u0930\u094d\u092f\u0938\u094d\u0925\u0932 \u0915\u093e \u0936\u094b\u0930\u0917\u0941\u0932<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong>\u00a0\u0928\u0949\u0907\u091c\u093c \u0915\u0948\u0902\u0938\u0932\u093f\u0902\u0917 \u0939\u0947\u0921\u092b\u094b\u0928<\/li>\n\n\n\n<li><strong>\u0909\u092a\u093e\u092f:<\/strong>\u00a0\u0938\u092b\u0947\u0926 \u0936\u094b\u0930 \u092f\u093e \u092a\u094d\u0930\u0915\u0943\u0924\u093f \u0915\u0940 \u0906\u0935\u093e\u091c\u093c\u0947\u0902 \u0938\u0941\u0928\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u092c\u093e\u0927\u093e 3: \u092a\u0941\u0930\u093e\u0928\u0940 \u0906\u0926\u0924\u0947\u0902<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong>\u00a0\u0906\u0926\u0924 \u092a\u094d\u0930\u0924\u093f\u0938\u094d\u0925\u093e\u092a\u0928 \u0924\u0915\u0928\u0940\u0915<\/li>\n\n\n\n<li><strong>\u0909\u092a\u093e\u092f:<\/strong>\u00a0\u092c\u0941\u0930\u0940 \u0906\u0926\u0924 \u0915\u0947 \u0938\u0902\u0915\u0947\u0924 \u092a\u0930 \u0905\u091a\u094d\u091b\u0940 \u0906\u0926\u0924 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u092c\u093e\u0927\u093e 4: \u0924\u0928\u093e\u0935 \u0914\u0930 \u091a\u093f\u0902\u0924\u093e<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong>\u00a0\u0924\u0928\u093e\u0935 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0924\u0915\u0928\u0940\u0915\u0947\u0902<\/li>\n\n\n\n<li><strong>\u0909\u092a\u093e\u092f:<\/strong>\u00a0\u0917\u0939\u0930\u0940 \u0938\u093e\u0901\u0938\u0947\u0902, \u092a\u094d\u0930\u0917\u0924\u093f\u0936\u0940\u0932 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0935\u093f\u0936\u094d\u0930\u093e\u092e<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0938\u092b\u0932\u0924\u093e \u0915\u0940 \u0915\u0939\u093e\u0928\u093f\u092f\u093e\u0901: \u092a\u094d\u0930\u0947\u0930\u0923\u093e \u0915\u0947 \u0932\u093f\u090f<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0915\u0939\u093e\u0928\u0940 1: \u0935\u093f\u0926\u094d\u092f\u093e\u0930\u094d\u0925\u0940 \u0938\u0947 \u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e \u0924\u0915<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0938\u092e\u0938\u094d\u092f\u093e:<\/strong>\u00a0\u092a\u0922\u093c\u093e\u0908 \u092e\u0947\u0902 \u0927\u094d\u092f\u093e\u0928 \u0928 \u0932\u0917\u0928\u093e, \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0905\u0902\u0915<\/li>\n\n\n\n<li><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong>\u00a0\u092a\u094b\u092e\u094b\u0921\u094b\u0930\u094b + \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 + \u0935\u094d\u092f\u093e\u092f\u093e\u092e<\/li>\n\n\n\n<li><strong>\u092a\u0930\u093f\u0923\u093e\u092e:<\/strong>\u00a06 \u092e\u0939\u0940\u0928\u0947 \u092e\u0947\u0902 \u0905\u0902\u0915\u094b\u0902 \u092e\u0947\u0902 40% \u0938\u0941\u0927\u093e\u0930<\/li>\n\n\n\n<li><strong>\u0935\u0930\u094d\u0924\u092e\u093e\u0928:<\/strong>\u00a0\u092a\u094d\u0930\u0924\u093f\u0937\u094d\u0920\u093f\u0924 \u0935\u093f\u0936\u094d\u0935\u0935\u093f\u0926\u094d\u092f\u093e\u0932\u092f \u092e\u0947\u0902 \u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0915\u0939\u093e\u0928\u0940 2: \u0915\u093e\u0930\u094d\u092f\u093e\u0932\u092f \u0915\u0930\u094d\u092e\u091a\u093e\u0930\u0940 \u0938\u0947 \u091f\u0940\u092e \u0932\u0940\u0921\u0930 \u0924\u0915<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0938\u092e\u0938\u094d\u092f\u093e:<\/strong>\u00a0\u0915\u093e\u0930\u094d\u092f\u0938\u094d\u0925\u0932 \u092e\u0947\u0902 \u0927\u094d\u092f\u093e\u0928 \u092d\u091f\u0915\u0928\u093e, \u0915\u092e \u0909\u0924\u094d\u092a\u093e\u0926\u0915\u0924\u093e<\/li>\n\n\n\n<li><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong>\u00a0\u0921\u0940\u092a \u0935\u0930\u094d\u0915 \u092c\u094d\u0932\u0949\u0915 + \u0921\u093f\u091c\u093f\u091f\u0932 \u092e\u093f\u0928\u093f\u092e\u0932\u093f\u091c\u094d\u092e<\/li>\n\n\n\n<li><strong>\u092a\u0930\u093f\u0923\u093e\u092e:<\/strong>\u00a03 \u092e\u0939\u0940\u0928\u0947 \u092e\u0947\u0902 \u092a\u0926\u094b\u0928\u094d\u0928\u0924\u093f<\/li>\n\n\n\n<li><strong>\u0935\u0930\u094d\u0924\u092e\u093e\u0928:<\/strong>\u00a020 \u0938\u0926\u0938\u094d\u092f\u0940\u092f \u091f\u0940\u092e \u0915\u0947 \u092a\u094d\u0930\u092e\u0941\u0916<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0915\u0939\u093e\u0928\u0940 3: \u0917\u0943\u0939\u093f\u0923\u0940 \u0938\u0947 \u0909\u0926\u094d\u092f\u092e\u0940 \u0924\u0915<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0938\u092e\u0938\u094d\u092f\u093e:<\/strong>\u00a0\u0918\u0930\u0947\u0932\u0942 \u0935\u093f\u0915\u0930\u094d\u0937\u0923, \u0935\u094d\u092f\u0935\u0938\u093e\u092f \u0936\u0941\u0930\u0942 \u0928 \u0915\u0930 \u092a\u093e\u0928\u093e<\/li>\n\n\n\n<li><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong>\u00a0\u0938\u092e\u092f \u092c\u094d\u0932\u0949\u0915\u093f\u0902\u0917 + \u092a\u0930\u094d\u092f\u093e\u0935\u0930\u0923 \u0921\u093f\u091c\u093e\u0907\u0928<\/li>\n\n\n\n<li><strong>\u092a\u0930\u093f\u0923\u093e\u092e:<\/strong>\u00a01 \u0935\u0930\u094d\u0937 \u092e\u0947\u0902 \u0938\u092b\u0932 \u0911\u0928\u0932\u093e\u0907\u0928 \u0935\u094d\u092f\u0935\u0938\u093e\u092f<\/li>\n\n\n\n<li><strong>\u0935\u0930\u094d\u0924\u092e\u093e\u0928:<\/strong>\u00a05 \u0915\u0930\u094d\u092e\u091a\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0909\u0926\u094d\u092f\u092e\u0940<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u0938\u092b\u0932\u0924\u093e \u0915\u0947 \u0932\u093f\u090f \u0930\u0923\u0928\u0940\u0924\u093f<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. \u0906\u0924\u094d\u092e-\u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0947\u0902<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0927\u094d\u092f\u093e\u0928 \u092d\u091f\u0915\u0928\u0947 \u0915\u0947 \u092a\u0948\u091f\u0930\u094d\u0928 \u092a\u0939\u091a\u093e\u0928\u0947\u0902<\/li>\n\n\n\n<li>\u091f\u094d\u0930\u093f\u0917\u0930\u094d\u0938 \u0914\u0930 \u0915\u093e\u0930\u0923\u094b\u0902 \u0915\u094b \u0938\u092e\u091d\u0947\u0902<\/li>\n\n\n\n<li>\u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0938\u092e\u093e\u0927\u093e\u0928 \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. \u0932\u091a\u0940\u0932\u093e \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923 \u0905\u092a\u0928\u093e\u090f\u0902<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0938\u092d\u0940 \u0924\u0915\u0928\u0940\u0915\u0947\u0902 \u0938\u092d\u0940 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u092e \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0940\u0902<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u092f\u094b\u0917 \u0915\u0930\u0947\u0902, \u091c\u094b \u0915\u093e\u092e \u0915\u0930\u0947 \u0909\u0938\u0947 \u0905\u092a\u0928\u093e\u090f\u0902<\/li>\n\n\n\n<li>\u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u0938\u092e\u093e\u092f\u094b\u091c\u093f\u0924 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. \u0938\u0902\u0924\u0941\u0932\u0928 \u092c\u0928\u093e\u090f \u0930\u0916\u0947\u0902<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u0914\u0930 \u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915\u0924\u093e \u0915\u093e \u0938\u0902\u0924\u0941\u0932\u0928<\/li>\n\n\n\n<li>\u0915\u093e\u0930\u094d\u092f \u0914\u0930 \u0935\u093f\u0936\u094d\u0930\u093e\u092e \u0915\u093e \u0938\u0902\u0924\u0941\u0932\u0928<\/li>\n\n\n\n<li>\u0921\u093f\u091c\u093f\u091f\u0932 \u0914\u0930 \u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915 \u0915\u093e \u0938\u0902\u0924\u0941\u0932\u0928<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. \u0928\u093f\u0930\u0902\u0924\u0930 \u0938\u0940\u0916\u0928\u093e \u0914\u0930 \u0905\u0928\u0941\u0915\u0942\u0932\u0928<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0928\u0908 \u0924\u0915\u0928\u0940\u0915\u0947\u0902 \u0938\u0940\u0916\u0924\u0947 \u0930\u0939\u0947\u0902<\/li>\n\n\n\n<li>\u0928\u0935\u0940\u0928\u0924\u092e \u0936\u094b\u0927 \u0938\u0947 \u0905\u0935\u0917\u0924 \u0930\u0939\u0947\u0902<\/li>\n\n\n\n<li>\u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0935\u093f\u0915\u093e\u0938 \u0915\u094b \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915\u0924\u093e \u0926\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0905\u0902\u0924\u093f\u092e \u0935\u093f\u091a\u093e\u0930: \u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u090f\u0915 \u092f\u093e\u0924\u094d\u0930\u093e \u0939\u0948, \u0917\u0902\u0924\u0935\u094d\u092f \u0928\u0939\u0940\u0902<\/strong><\/h2>\n\n\n\n<p>\u0927\u094d\u092f\u093e\u0928 \u092d\u091f\u0915\u0928\u0947 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u0926\u0942\u0930 \u0915\u0930\u0928\u093e \u0915\u094b\u0908 \u0930\u093e\u0924\u094b\u0902\u0930\u093e\u0924 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u093e \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u092f\u0939 \u090f\u0915&nbsp;<strong>\u0928\u093f\u0930\u0902\u0924\u0930 \u0905\u092d\u094d\u092f\u093e\u0938<\/strong>&nbsp;\u0939\u0948 &#8211; \u090f\u0915 \u092e\u093e\u0928\u0938\u093f\u0915 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0915\u0940 \u0924\u0930\u0939 \u091c\u093f\u0938\u0947 \u0928\u093f\u092f\u092e\u093f\u0924 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u092f\u093e\u0926 \u0930\u0916\u0947\u0902:<\/strong>&nbsp;\u092e\u0928 \u0915\u093e \u092d\u091f\u0915\u0928\u093e \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0939\u0948\u0964 \u0932\u0915\u094d\u0937\u094d\u092f \u0907\u0938\u0947 \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0930\u094b\u0915\u0928\u093e \u0928\u0939\u0940\u0902, \u092c\u0932\u094d\u0915\u093f&nbsp;<strong>\u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u093e<\/strong>&nbsp;\u0939\u0948\u0964 \u091c\u092c \u0906\u092a \u091a\u093e\u0939\u0947\u0902 \u0924\u092c \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u093e \u0914\u0930 \u091c\u092c \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u094b \u0924\u092c \u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915\u0924\u093e \u0915\u0947 \u0932\u093f\u090f \u092e\u0928 \u0915\u094b \u092d\u091f\u0915\u0928\u0947 \u0926\u0947\u0928\u093e \u0938\u0940\u0916\u0928\u093e\u0964<\/p>\n\n\n\n<p><strong>\u0906\u091c \u0938\u0947 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u090f\u0915 \u0924\u0915\u0928\u0940\u0915 \u091a\u0941\u0928\u0947\u0902 (\u092a\u094b\u092e\u094b\u0921\u094b\u0930\u094b \u092f\u093e \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938)<\/li>\n\n\n\n<li>\u0907\u0938\u0947 5 \u092e\u093f\u0928\u091f \u0915\u0947 \u0932\u093f\u090f \u0906\u091c\u092e\u093e\u090f\u0902<\/li>\n\n\n\n<li>\u0915\u0932 \u092b\u093f\u0930 \u092f\u0939\u0940 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u0947 \u0905\u0902\u0924 \u092e\u0947\u0902 \u092a\u094d\u0930\u0917\u0924\u093f \u0915\u093e \u092e\u0942\u0932\u094d\u092f\u093e\u0902\u0915\u0928 \u0915\u0930\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<p>\u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u0906\u092a\u0915\u0947 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u092e\u0947\u0902 \u0939\u0948\u0964 \u092f\u0939 \u0906\u092a\u0915\u0940 \u092a\u0938\u0902\u0926 \u0939\u0948 &#8211; \u0935\u093f\u0915\u0930\u094d\u0937\u0923\u094b\u0902 \u0915\u0940 \u0926\u092f\u093e \u092a\u0930 \u0930\u0939\u0928\u093e \u092f\u093e \u0905\u092a\u0928\u0947 \u0927\u094d\u092f\u093e\u0928 \u0915\u093e \u0938\u094d\u0935\u093e\u092e\u0940 \u092c\u0928\u0928\u093e\u0964<\/p>\n\n\n\n<p><strong>\u090f\u0915 \u0924\u0915\u0928\u0940\u0915 \u0906\u091c \u0906\u091c\u092e\u093e\u090f\u0902\u0964 \u092a\u093e\u0902\u091a \u092e\u093f\u0928\u091f \u0906\u091c \u0926\u0947\u0902\u0964 \u090f\u0915 \u0915\u0926\u092e \u0906\u091c \u0909\u0920\u093e\u090f\u0902\u0964<\/strong>&nbsp;\u0915\u094d\u092f\u094b\u0902\u0915\u093f \u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u0915\u093e \u0930\u0939\u0938\u094d\u092f \u092f\u0939 \u0939\u0948: \u0915\u094b\u0908 \u0930\u0939\u0938\u094d\u092f \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0915\u0947\u0935\u0932 \u0905\u092d\u094d\u092f\u093e\u0938 \u0939\u0948, \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928, \u090f\u0915 \u092c\u0947\u0939\u0924\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0940 \u0913\u0930\u0964<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0914\u0938\u0924 \u092e\u0928\u0941\u0937\u094d\u092f \u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u0939\u0930 40 \u0938\u0947\u0915\u0902\u0921 \u092e\u0947\u0902 \u092d\u091f\u0915\u0924\u093e \u0939\u0948? \u0914\u0930 \u0921\u093f\u091c\u093f\u091f\u0932 \u092f\u0941\u0917 \u092e\u0947\u0902 \u092f\u0939 \u0938\u092e\u0938\u094d\u092f\u093e \u092a\u0939\u0932\u0947 \u0938\u0947 \u0915\u0939\u0940\u0902 \u0905\u0927\u093f\u0915 \u0917\u0902\u092d\u0940\u0930 \u0939\u094b \u0917\u0908 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