{"id":4285,"date":"2026-02-13T09:30:07","date_gmt":"2026-02-13T09:30:07","guid":{"rendered":"https:\/\/voice10x.com\/in\/?p=4285"},"modified":"2026-02-17T06:55:00","modified_gmt":"2026-02-17T06:55:00","slug":"roz-dhyan-karne-ki-aadat-kaise-banaye","status":"publish","type":"post","link":"https:\/\/voice10x.com\/in\/roz-dhyan-karne-ki-aadat-kaise-banaye\/","title":{"rendered":"\u0930\u094b\u091c\u093c \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924 \u0915\u0948\u0938\u0947 \u092c\u0928\u093e\u090f\u0902: 21 \u0926\u093f\u0928 \u092e\u0947\u0902 \u0938\u094d\u0925\u093e\u092f\u0940 \u0906\u0926\u0924"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">\u092a\u0930\u093f\u091a\u092f: \u0915\u094d\u092f\u094b\u0902 95% \u0932\u094b\u0917 \u0927\u094d\u092f\u093e\u0928 \u0915\u0940 \u0906\u0926\u0924 \u0928\u0939\u0940\u0902 \u092c\u0928\u093e \u092a\u093e\u0924\u0947?<\/h2>\n\n\n\n<p>\u0915\u094d\u092f\u093e \u0906\u092a\u0928\u0947 \u092d\u0940 \u092f\u0939 \u0905\u0928\u0941\u092d\u0935 \u0915\u093f\u092f\u093e \u0939\u0948?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0938\u094b\u092e\u0935\u093e\u0930 \u0915\u094b \u0927\u094d\u092f\u093e\u0928 \u0936\u0941\u0930\u0942 \u0915\u093f\u092f\u093e, \u092e\u0902\u0917\u0932\u0935\u093e\u0930 \u0924\u0915 \u0915\u0930 \u0932\u093f\u092f\u093e, \u092c\u0941\u0927\u0935\u093e\u0930 \u0915\u094b \u092d\u0942\u0932 \u0917\u090f<\/li>\n\n\n\n<li>\u0910\u092a \u0921\u093e\u0909\u0928\u0932\u094b\u0921 \u0915\u093f\u092f\u093e, \u090f\u0915 \u0939\u092b\u094d\u0924\u0947 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u092f\u093e, \u092b\u093f\u0930 \u092d\u0942\u0932 \u0917\u090f<\/li>\n\n\n\n<li>\u0915\u093f\u0924\u093e\u092c \u092a\u0922\u093c\u0940, \u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0939\u0941\u090f, \u0932\u0947\u0915\u093f\u0928 \u0905\u092e\u0932 \u0928\u0939\u0940\u0902 \u0915\u0930 \u092a\u093e\u090f<\/li>\n<\/ul>\n\n\n\n<p>\u0906\u092a \u0905\u0915\u0947\u0932\u0947 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902\u0964 \u0936\u094b\u0927 \u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f&nbsp;<strong>95% \u0932\u094b\u0917 \u0927\u094d\u092f\u093e\u0928 \u0915\u0940 \u0928\u093f\u092f\u092e\u093f\u0924 \u0906\u0926\u0924 \u0928\u0939\u0940\u0902 \u092c\u0928\u093e \u092a\u093e\u0924\u0947<\/strong>\u0964 \u0932\u0947\u0915\u093f\u0928 \u0905\u091a\u094d\u091b\u0940 \u0916\u092c\u0930 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0936\u0947\u0937 5% \u0932\u094b\u0917 \u0915\u0941\u091b \u0938\u0930\u0932 \u0930\u0939\u0938\u094d\u092f \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a \u092d\u0940 \u0938\u0940\u0916 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0932\u0947\u0916 \u0906\u092a\u0915\u094b \u0927\u094d\u092f\u093e\u0928 \u0915\u0940 \u0906\u0926\u0924 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947&nbsp;<strong>\u0935\u093f\u091c\u094d\u091e\u093e\u0928-\u0906\u0927\u093e\u0930\u093f\u0924, \u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915 \u0924\u0930\u0940\u0915\u0947<\/strong>&nbsp;\u092c\u0924\u093e\u090f\u0917\u093e \u091c\u094b \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0927\u094d\u092f\u093e\u0928 \u0915\u0940 \u0906\u0926\u0924 \u092c\u0928\u093e\u0928\u0947 \u0915\u093e \u092e\u0928\u094b\u0935\u093f\u091c\u094d\u091e\u093e\u0928<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0906\u0926\u0924 \u0932\u0942\u092a: Cue \u2192 Routine \u2192 Reward<\/h3>\n\n\n\n<p>\u0939\u0930 \u0906\u0926\u0924 \u0924\u0940\u0928 \u092d\u093e\u0917\u094b\u0902 \u0938\u0947 \u092c\u0928\u0924\u0940 \u0939\u0948:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0938\u0902\u0915\u0947\u0924 (Cue):<\/strong>\u00a0\u0935\u0939 \u091f\u094d\u0930\u093f\u0917\u0930 \u091c\u094b \u0906\u0926\u0924 \u0936\u0941\u0930\u0942 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li><strong>\u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e (Routine):<\/strong>\u00a0\u0938\u094d\u0935\u092f\u0902 \u0906\u0926\u0924 (\u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0928\u093e)<\/li>\n\n\n\n<li><strong>\u092a\u0941\u0930\u0938\u094d\u0915\u093e\u0930 (Reward):<\/strong>\u00a0\u0906\u0926\u0924 \u0938\u0947 \u092e\u093f\u0932\u0928\u0947 \u0935\u093e\u0932\u093e \u0932\u093e\u092d<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">21\/90 \u0928\u093f\u092f\u092e:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>21 \u0926\u093f\u0928:<\/strong>\u00a0\u090f\u0915 \u0928\u0908 \u0906\u0926\u0924 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/li>\n\n\n\n<li><strong>90 \u0926\u093f\u0928:<\/strong>\u00a0\u0909\u0938 \u0906\u0926\u0924 \u0915\u094b \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0930\u094b\u091c\u093c \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 15 \u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915 \u0924\u0930\u0940\u0915\u0947<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. &#8220;\u0926\u094b-\u092e\u093f\u0928\u091f \u0928\u093f\u092f\u092e&#8221; \u0938\u0947 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924:<\/strong>&nbsp;\u0915\u094b\u0908 \u092d\u0940 \u0928\u0908 \u0906\u0926\u0924 2 \u092e\u093f\u0928\u091f \u092f\u093e \u0909\u0938\u0938\u0947 \u0915\u092e \u092e\u0947\u0902 \u0936\u0941\u0930\u0942 \u0939\u094b\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p><strong>\u0905\u0928\u0941\u092a\u094d\u0930\u092f\u094b\u0917:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0926\u093f\u0928 1-7:<\/strong>\u00a0\u0938\u093f\u0930\u094d\u092b 2 \u092e\u093f\u0928\u091f \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li><strong>\u0926\u093f\u0928 8-14:<\/strong>\u00a05 \u092e\u093f\u0928\u091f \u0924\u0915 \u092c\u0922\u093c\u093e\u090f\u0901<\/li>\n\n\n\n<li><strong>\u0926\u093f\u0928 15-21:<\/strong>\u00a010 \u092e\u093f\u0928\u091f \u0924\u0915 \u092c\u0922\u093c\u093e\u090f\u0901<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0932\u093e\u092d:<\/strong>&nbsp;\u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u093e \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u091f\u0942\u091f \u091c\u093e\u0924\u093e \u0939\u0948\u0964 2 \u092e\u093f\u0928\u091f \u0907\u0924\u0928\u093e \u0915\u092e \u0939\u0948 \u0915\u093f \u092e\u0928\u093e \u0928\u0939\u0940\u0902 \u0915\u0930 \u0938\u0915\u0924\u0947\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u0906\u0926\u0924 \u0938\u094d\u091f\u0948\u0915\u093f\u0902\u0917 \u0924\u0915\u0928\u0940\u0915<\/h3>\n\n\n\n<p><strong>\u0938\u0942\u0924\u094d\u0930:<\/strong>&nbsp;<strong>[\u092e\u094c\u091c\u0942\u0926\u093e \u0906\u0926\u0924] \u0915\u0947 \u092c\u093e\u0926, \u092e\u0948\u0902 [\u0927\u094d\u092f\u093e\u0928] \u0915\u0930\u0942\u0902\u0917\u093e<\/strong><\/p>\n\n\n\n<p><strong>\u0909\u0926\u093e\u0939\u0930\u0923:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092c\u094d\u0930\u0936 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u2192 2 \u092e\u093f\u0928\u091f \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0942\u0902\u0917\u093e<\/li>\n\n\n\n<li>\u0915\u0949\u092b\u0940 \u092a\u0940\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u2192 5 \u092e\u093f\u0928\u091f \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0942\u0902\u0917\u093e<\/li>\n\n\n\n<li>\u0932\u0902\u091a \u0915\u0947 \u092c\u093e\u0926 \u2192 3 \u092e\u093f\u0928\u091f \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0942\u0902\u0917\u093e<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0906\u0927\u093e\u0930:<\/strong>&nbsp;\u092e\u094c\u091c\u0942\u0926\u093e \u0906\u0926\u0924\u0947\u0902 \u092e\u091c\u092c\u0942\u0924 \u0928\u094d\u092f\u0942\u0930\u0932 \u092a\u093e\u0925\u0935\u0947 \u092c\u0928\u093e\u0924\u0940 \u0939\u0948\u0902\u0964 \u0928\u0908 \u0906\u0926\u0924 \u0915\u094b \u0909\u0928\u0938\u0947 \u091c\u094b\u0921\u093c\u0928\u0947 \u0938\u0947 \u0935\u0939 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u091c\u0941\u0921\u093c \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u0938\u092e\u092f \u0914\u0930 \u0938\u094d\u0925\u093e\u0928 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u0936\u094b\u0927:<\/strong>&nbsp;\u0938\u092e\u092f \u0914\u0930 \u0938\u094d\u0925\u093e\u0928 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0939\u094b\u0928\u0947 \u092a\u0930 \u0906\u0926\u0924 \u092c\u0928\u093e\u0928\u0947 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e 80% \u092c\u0922\u093c \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\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><strong>\u0938\u092e\u092f \u091a\u0941\u0928\u0947\u0902:<\/strong>\u00a0\u0938\u0941\u092c\u0939 \u0909\u0920\u0928\u0947 \u0915\u0947 \u0924\u0941\u0930\u0902\u0924 \u092c\u093e\u0926 (\u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940)<\/li>\n\n\n\n<li><strong>\u0938\u094d\u0925\u093e\u0928 \u091a\u0941\u0928\u0947\u0902:<\/strong>\u00a0\u090f\u0915 \u0939\u0940 \u091c\u0917\u0939 (\u092c\u093f\u0938\u094d\u0924\u0930 \u0915\u0947 \u092a\u093e\u0938 \u0915\u093e \u0915\u0949\u0930\u094d\u0928\u0930)<\/li>\n\n\n\n<li><strong>\u0909\u092a\u0915\u0930\u0923 \u0924\u0948\u092f\u093e\u0930 \u0930\u0916\u0947\u0902:<\/strong>\u00a0\u0924\u0915\u093f\u092f\u093e\/\u091a\u091f\u093e\u0908, \u0936\u0949\u0932<\/li>\n<\/ol>\n\n\n\n<p><strong>\u0935\u093f\u0915\u0932\u094d\u092a \u0938\u092e\u092f:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0938\u0941\u092c\u0939 6-7 \u092c\u091c\u0947 (\u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e)<\/li>\n\n\n\n<li>\u0926\u094b\u092a\u0939\u0930 1-2 \u092c\u091c\u0947 (\u0926\u0942\u0938\u0930\u093e \u0935\u093f\u0915\u0932\u094d\u092a)<\/li>\n\n\n\n<li>\u0936\u093e\u092e 8-9 \u092c\u091c\u0947 (\u0924\u0940\u0938\u0930\u093e \u0935\u093f\u0915\u0932\u094d\u092a)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u092a\u0930\u094d\u092f\u093e\u0935\u0930\u0923 \u0921\u093f\u091c\u093e\u0907\u0928 \u0915\u0930\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924:<\/strong>&nbsp;\u0906\u092a\u0915\u093e \u092a\u0930\u094d\u092f\u093e\u0935\u0930\u0923 \u0906\u092a\u0915\u0940 \u0906\u0926\u0924\u094b\u0902 \u0915\u094b \u0906\u0915\u093e\u0930 \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0927\u094d\u092f\u093e\u0928-\u0905\u0928\u0941\u0915\u0942\u0932 \u0935\u093e\u0924\u093e\u0935\u0930\u0923 \u092c\u0928\u093e\u090f\u0901:<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0926\u0943\u0936\u094d\u092f \u0938\u0902\u0915\u0947\u0924:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0927\u094d\u092f\u093e\u0928 \u0924\u0915\u093f\u092f\u093e\/\u091a\u091f\u093e\u0908 \u0939\u092e\u0947\u0936\u093e \u0926\u093f\u0916\u093e\u0908 \u0926\u0947\u0928\u0947 \u0935\u093e\u0932\u0940 \u091c\u0917\u0939 \u0930\u0916\u0947\u0902<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u0947\u0930\u0923\u093e\u0926\u093e\u092f\u0915 \u0909\u0926\u094d\u0927\u0930\u0923\/\u0924\u0938\u094d\u0935\u0940\u0930 \u0932\u0917\u093e\u090f\u0901<\/li>\n\n\n\n<li>\u092e\u094b\u092e\u092c\u0924\u094d\u0924\u0940\/\u0926\u0940\u092f\u093e \u090f\u0915 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0938\u094d\u0925\u093e\u0928 \u092a\u0930 \u0930\u0916\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u0935\u094d\u092f\u0935\u0927\u093e\u0928 \u0939\u091f\u093e\u090f\u0901:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092b\u094b\u0928 \u0926\u0942\u0938\u0930\u0947 \u0915\u092e\u0930\u0947 \u092e\u0947\u0902 \u0930\u0916\u0947\u0902<\/li>\n\n\n\n<li>\u0905\u0932\u093e\u0930\u094d\u092e\/\u0928\u094b\u091f\u093f\u092b\u093f\u0915\u0947\u0936\u0928 \u092c\u0902\u0926 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0926\u0930\u0935\u093e\u091c\u093e \u092c\u0902\u0926 \u0915\u0930\u0947\u0902 (\u092f\u0926\u093f \u0938\u0902\u092d\u0935 \u0939\u094b)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">5. &#8220;\u0928\u0939\u0940\u0902 \u0924\u094b \u0928\u0939\u0940\u0902&#8221; \u0928\u093f\u092f\u092e<\/h3>\n\n\n\n<p><strong>\u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924:<\/strong>&nbsp;\u090f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u094b \u0926\u0942\u0938\u0930\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0938\u0947 \u091c\u094b\u0921\u093c \u0926\u0947\u0902\u0964<\/p>\n\n\n\n<p><strong>\u0905\u0928\u0941\u092a\u094d\u0930\u092f\u094b\u0917:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&#8220;\u091c\u092c \u0924\u0915 \u0927\u094d\u092f\u093e\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0932\u0947\u0924\u093e, \u0924\u092c \u0924\u0915 \u0928\u093e\u0936\u094d\u0924\u093e \u0928\u0939\u0940\u0902 \u0915\u0930\u0942\u0902\u0917\u093e&#8221;<\/li>\n\n\n\n<li>&#8220;\u091c\u092c \u0924\u0915 \u0927\u094d\u092f\u093e\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0932\u0947\u0924\u093e, \u0924\u092c \u0924\u0915 \u092b\u094b\u0928 \u0928\u0939\u0940\u0902 \u091a\u0947\u0915 \u0915\u0930\u0942\u0902\u0917\u093e&#8221;<\/li>\n\n\n\n<li>&#8220;\u091c\u092c \u0924\u0915 \u0927\u094d\u092f\u093e\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0932\u0947\u0924\u093e, \u0924\u092c \u0924\u0915 \u092c\u093e\u0939\u0930 \u0928\u0939\u0940\u0902 \u091c\u093e\u090a\u0902\u0917\u093e&#8221;<\/li>\n<\/ul>\n\n\n\n<p><strong>\u092e\u0928\u094b\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935:<\/strong>&nbsp;\u092f\u0939 \u090f\u0915 \u092e\u091c\u092c\u0942\u0924 \u092a\u094d\u0930\u0947\u0930\u0923\u093e \u092c\u0928\u093e\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0906\u092a \u090f\u0915 \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u094b \u0926\u093e\u0901\u0935 \u092a\u0930 \u0932\u0917\u093e \u0930\u0939\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u092a\u0941\u0930\u0938\u094d\u0915\u093e\u0930 \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u092c\u0928\u093e\u090f\u0901<\/h3>\n\n\n\n<p><strong>\u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924:<\/strong>&nbsp;\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u094b \u0924\u0924\u094d\u0915\u093e\u0932 \u092a\u0941\u0930\u0938\u094d\u0915\u093e\u0930 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0927\u094d\u092f\u093e\u0928 \u0915\u0947 \u0932\u093f\u090f \u092a\u0941\u0930\u0938\u094d\u0915\u093e\u0930:<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0924\u0924\u094d\u0915\u093e\u0932 \u092a\u0941\u0930\u0938\u094d\u0915\u093e\u0930:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0927\u094d\u092f\u093e\u0928 \u0915\u0947 \u092c\u093e\u0926 \u090f\u0915 \u0915\u092a \u091a\u093e\u092f\/\u0915\u0949\u092b\u0940<\/li>\n\n\n\n<li>\u0915\u0948\u0932\u0947\u0902\u0921\u0930 \u092a\u0930 \u2705 \u0932\u0917\u093e\u0928\u093e<\/li>\n\n\n\n<li>5 \u092e\u093f\u0928\u091f \u0915\u093e \u0938\u0902\u0917\u0940\u0924 \u0938\u0941\u0928\u0928\u093e<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u0926\u0948\u0928\u093f\u0915 \u092a\u0941\u0930\u0938\u094d\u0915\u093e\u0930:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0927\u094d\u092f\u093e\u0928 \u0915\u0947 \u092c\u093e\u0926 \u0936\u0949\u0935\u0930 \u0932\u0947\u0928\u093e<\/li>\n\n\n\n<li>\u0938\u094d\u0935\u0938\u094d\u0925 \u0928\u093e\u0936\u094d\u0924\u093e<\/li>\n\n\n\n<li>10 \u092e\u093f\u0928\u091f \u092a\u0922\u093c\u0928\u093e<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u0938\u093e\u092a\u094d\u0924\u093e\u0939\u093f\u0915 \u092a\u0941\u0930\u0938\u094d\u0915\u093e\u0930:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>7 \u0926\u093f\u0928 \u092a\u0942\u0930\u0947 \u0939\u094b\u0928\u0947 \u092a\u0930 \u092e\u0942\u0935\u0940 \u0926\u0947\u0916\u0928\u093e<\/li>\n\n\n\n<li>\u092a\u0938\u0902\u0926\u0940\u0926\u093e \u0930\u0947\u0938\u094d\u0924\u0930\u093e\u0902 \u092e\u0947\u0902 \u0916\u093e\u0928\u093e<\/li>\n\n\n\n<li>\u0915\u094b\u0908 \u091b\u094b\u091f\u093e \u0938\u093e \u0909\u092a\u0939\u093e\u0930 \u0916\u0930\u0940\u0926\u0928\u093e<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">7. \u091f\u094d\u0930\u0948\u0915\u093f\u0902\u0917 \u0914\u0930 \u0926\u0943\u0936\u094d\u092f \u092a\u094d\u0930\u0917\u0924\u093f<\/h3>\n\n\n\n<p><strong>\u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924:<\/strong>&nbsp;&#8220;\u091c\u094b \u092e\u093e\u092a\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0935\u0939 \u092a\u094d\u0930\u092c\u0902\u0927\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948&#8221;<\/p>\n\n\n\n<p><strong>\u091f\u094d\u0930\u0948\u0915\u093f\u0902\u0917 \u0935\u093f\u0927\u093f\u092f\u093e\u0901:<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u0915\u0948\u0932\u0947\u0902\u0921\u0930 \u0935\u093f\u0927\u093f:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0939\u0930 \u0926\u093f\u0928 \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0928\u0947 \u092a\u0930 \u0915\u0948\u0932\u0947\u0902\u0921\u0930 \u092a\u0930 \u2705 \u0932\u0917\u093e\u090f\u0901<\/li>\n\n\n\n<li>\u0932\u0915\u094d\u0937\u094d\u092f: \u0936\u094d\u0930\u0943\u0902\u0916\u0932\u093e \u0928 \u091f\u0942\u091f\u0928\u0947 \u0926\u0947\u0928\u093e<\/li>\n\n\n\n<li>\u0926\u0943\u0936\u094d\u092f \u092a\u094d\u0930\u092d\u093e\u0935: \u2705\u2705\u2705\u2705 \u0926\u0947\u0916\u0915\u0930 \u092a\u094d\u0930\u0947\u0930\u0923\u093e \u092e\u093f\u0932\u0924\u0940 \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u0910\u092a\u094d\u0938 \u0915\u093e \u0909\u092a\u092f\u094b\u0917:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Headspace:<\/strong>\u00a0\u0938\u094d\u091f\u094d\u0930\u0940\u0915 \u091f\u094d\u0930\u0948\u0915\u093f\u0902\u0917<\/li>\n\n\n\n<li><strong>Calm:<\/strong>\u00a0\u092a\u094d\u0930\u0917\u0924\u093f \u091a\u093e\u0930\u094d\u091f<\/li>\n\n\n\n<li><strong>Insight Timer:<\/strong>\u00a0\u0938\u092e\u092f \u091f\u094d\u0930\u0948\u0915\u093f\u0902\u0917<\/li>\n\n\n\n<li><strong>Habitica:<\/strong>\u00a0\u0917\u0947\u092e\u093f\u092b\u093f\u0915\u0947\u0936\u0928<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">3. \u091c\u0930\u094d\u0928\u0932\u093f\u0902\u0917:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0927\u094d\u092f\u093e\u0928 \u0915\u0947 \u092c\u093e\u0926 2 \u0932\u093e\u0907\u0928 \u0932\u093f\u0916\u0947\u0902<\/li>\n\n\n\n<li>\u0915\u0948\u0938\u093e \u092e\u0939\u0938\u0942\u0938 \u0939\u0941\u0906?<\/li>\n\n\n\n<li>\u0915\u094d\u092f\u093e \u091a\u0941\u0928\u094c\u0924\u093f\u092f\u093e\u0901 \u0906\u0908\u0902?<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">8. \u0906\u0926\u0924 \u092a\u093e\u0930\u094d\u091f\u0928\u0930 \u0922\u0942\u0902\u0922\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u0936\u094b\u0927:<\/strong>&nbsp;\u091c\u0935\u093e\u092c\u0926\u0947\u0939\u0940 \u0938\u093e\u0925\u0940 \u0939\u094b\u0928\u0947 \u092a\u0930 \u0906\u0926\u0924 \u092c\u0928\u093e\u0928\u0947 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e 95% \u092c\u0922\u093c \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0935\u093f\u0915\u0932\u094d\u092a:<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u092e\u093f\u0924\u094d\u0930\/\u092a\u0930\u093f\u0935\u093e\u0930:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0926\u0948\u0928\u093f\u0915 \u0935\u094d\u0939\u093e\u091f\u094d\u0938\u090f\u092a \u092e\u0948\u0938\u0947\u091c: &#8220;\u0927\u094d\u092f\u093e\u0928 \u0915\u0930 \u0932\u093f\u092f\u093e?&#8221;<\/li>\n\n\n\n<li>\u0938\u093e\u092a\u094d\u0924\u093e\u0939\u093f\u0915 \u091a\u0947\u0915-\u0907\u0928: \u0915\u0948\u0938\u093e \u091a\u0932 \u0930\u0939\u093e \u0939\u0948?<\/li>\n\n\n\n<li>\u0938\u093e\u0925 \u092e\u0947\u0902 \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0928\u093e (\u0935\u0940\u0921\u093f\u092f\u094b \u0915\u0949\u0932 \u092a\u0930)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u0911\u0928\u0932\u093e\u0907\u0928 \u0938\u092e\u0941\u0926\u093e\u092f:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reddit: r\/meditation, r\/30daysit<\/li>\n\n\n\n<li>Facebook \u0917\u094d\u0930\u0941\u092a: \u0927\u094d\u092f\u093e\u0928 \u0938\u092e\u0942\u0939<\/li>\n\n\n\n<li>\u0910\u092a\u094d\u0938: Insight Timer \u0915\u093e \u0938\u092e\u0941\u0926\u093e\u092f<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">3. \u0915\u094b\u091a\/\u092e\u0947\u0902\u091f\u0930:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0927\u094d\u092f\u093e\u0928 \u0936\u093f\u0915\u094d\u0937\u0915<\/li>\n\n\n\n<li>\u0906\u0927\u094d\u092f\u093e\u0924\u094d\u092e\u093f\u0915 \u092e\u093e\u0930\u094d\u0917\u0926\u0930\u094d\u0936\u0915<\/li>\n\n\n\n<li>\u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0935\u093f\u0915\u093e\u0938 \u0915\u094b\u091a<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">9. &#8220;\u091b\u0942\u091f \u091c\u093e\u0928\u0947&#8221; \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u092c\u0928\u093e\u090f\u0902<\/h3>\n\n\n\n<p><strong>\u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915\u0924\u093e:<\/strong>&nbsp;\u0939\u0930 \u0915\u093f\u0938\u0940 \u0938\u0947 \u0915\u092d\u0940 \u0928 \u0915\u092d\u0940 \u091b\u0942\u091f \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0930\u0923\u0928\u0940\u0924\u093f\u092f\u093e\u0901:<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u0926\u094b-\u0926\u093f\u0928 \u0928\u093f\u092f\u092e:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0932\u0917\u093e\u0924\u093e\u0930 \u0926\u094b \u0926\u093f\u0928 \u0928 \u091b\u094b\u0921\u093c\u0947\u0902<\/li>\n\n\n\n<li>\u090f\u0915 \u0926\u093f\u0928 \u091b\u0942\u091f\u093e \u0924\u094b \u0915\u094b\u0908 \u092c\u093e\u0924 \u0928\u0939\u0940\u0902<\/li>\n\n\n\n<li>\u0932\u0917\u093e\u0924\u093e\u0930 \u0926\u094b \u0926\u093f\u0928 \u091b\u0942\u091f\u0947 \u0924\u094b \u091a\u093f\u0902\u0924\u093e \u0915\u0940 \u092c\u093e\u0924<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u0906\u092a\u093e\u0924\u0915\u093e\u0932\u0940\u0928 \u092f\u094b\u091c\u0928\u093e:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092f\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902: 2 \u092e\u093f\u0928\u091f \u0915\u093e \u0927\u094d\u092f\u093e\u0928<\/li>\n\n\n\n<li>\u092c\u0940\u092e\u093e\u0930\u0940 \u092e\u0947\u0902: \u092c\u093f\u0938\u094d\u0924\u0930 \u092a\u0930 \u0932\u0947\u091f\u0915\u0930 \u0927\u094d\u092f\u093e\u0928<\/li>\n\n\n\n<li>\u0935\u094d\u092f\u0938\u094d\u0924 \u0926\u093f\u0928: 1 \u092e\u093f\u0928\u091f \u0915\u093e \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932 \u092c\u094d\u0930\u0947\u0915<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">3. \u092a\u0941\u0928\u0930\u094d\u0938\u094d\u0925\u093e\u092a\u0928\u093e \u0926\u093f\u0935\u0938:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0905\u0917\u0930 3+ \u0926\u093f\u0928 \u091b\u0942\u091f \u0917\u090f<\/li>\n\n\n\n<li>\u0930\u0935\u093f\u0935\u093e\u0930 \u0915\u094b \u0928\u0908 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0916\u0941\u0926 \u0915\u094b \u0926\u094b\u0937 \u0928 \u0926\u0947\u0902, \u092c\u0938 \u092b\u093f\u0930 \u0938\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">10. \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092a\u094d\u0930\u092f\u094b\u0917 \u0915\u0930\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u0938\u092e\u0938\u094d\u092f\u093e:<\/strong>&nbsp;\u090f\u0915 \u0939\u0940 \u092a\u094d\u0930\u0915\u093e\u0930 \u0909\u092c\u093e\u090a \u0932\u0917\u0928\u0947 \u0932\u0917\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong>&nbsp;7 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0906\u091c\u093c\u092e\u093e\u090f\u0901:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 1-2: \u0936\u094d\u0935\u093e\u0938 \u0927\u094d\u092f\u093e\u0928<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092b\u094b\u0915\u0938: \u0938\u093e\u0901\u0938 \u0905\u0902\u0926\u0930-\u092c\u093e\u0939\u0930<\/li>\n\n\n\n<li>\u0938\u092e\u092f: 5-10 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li>\u0910\u092a: Headspace \u092c\u0947\u0938\u093f\u0915 \u0915\u094b\u0930\u094d\u0938<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 3-4: \u092c\u0949\u0921\u0940 \u0938\u094d\u0915\u0948\u0928<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092b\u094b\u0915\u0938: \u0936\u0930\u0940\u0930 \u0915\u0947 \u0905\u0902\u0917<\/li>\n\n\n\n<li>\u0938\u092e\u092f: 10-15 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li>\u0910\u092a: Calm \u092c\u0949\u0921\u0940 \u0938\u094d\u0915\u0948\u0928<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 5-6: \u092e\u0902\u0924\u094d\u0930 \u0927\u094d\u092f\u093e\u0928<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092b\u094b\u0915\u0938: \u092e\u0902\u0924\u094d\u0930 \u0926\u094b\u0939\u0930\u093e\u0928\u093e<\/li>\n\n\n\n<li>\u0938\u092e\u092f: 10 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li>\u092e\u0902\u0924\u094d\u0930: &#8220;\u0938\u094b \u0939\u092e&#8221;, &#8220;\u0913\u092e&#8221;<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 7-8: \u0932\u0935\u093f\u0902\u0917-\u0915\u093e\u0907\u0902\u0921\u0928\u0947\u0938<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092b\u094b\u0915\u0938: \u0926\u092f\u093e\u0932\u0941\u0924\u093e \u092d\u093e\u0935<\/li>\n\n\n\n<li>\u0938\u092e\u092f: 10 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li>\u0935\u093e\u0915\u094d\u092f: &#8220;\u092e\u0948\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0914\u0930 \u0916\u0941\u0936 \u0930\u0939\u0942\u0901&#8221;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">11. \u090a\u0930\u094d\u091c\u093e \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0915\u0930\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u0938\u0924\u094d\u092f:<\/strong>&nbsp;\u0925\u0915\u0947 \u0939\u094b\u0928\u0947 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0928\u093e \u0915\u0920\u093f\u0928 \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0927\u094d\u092f\u093e\u0928 \u0938\u0947 \u092a\u0939\u0932\u0947 \u090a\u0930\u094d\u091c\u093e \u092c\u0922\u093c\u093e\u090f\u0901:<\/h4>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928:<\/strong>\u00a01 \u0917\u093f\u0932\u093e\u0938 \u092a\u093e\u0928\u0940 \u092a\u0940\u090f\u0902<\/li>\n\n\n\n<li><strong>\u0906\u0902\u0926\u094b\u0932\u0928:<\/strong>\u00a02 \u092e\u093f\u0928\u091f \u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917<\/li>\n\n\n\n<li><strong>\u092a\u094d\u0930\u0915\u093e\u0936:<\/strong>\u00a0\u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0930\u094b\u0936\u0928\u0940 \u092e\u0947\u0902 \u092c\u0948\u0920\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\">\u0927\u094d\u092f\u093e\u0928 \u0915\u093e \u0938\u0939\u0940 \u0938\u092e\u092f:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0909\u091a\u094d\u091a \u090a\u0930\u094d\u091c\u093e \u0938\u092e\u092f:<\/strong>\u00a0\u0938\u0941\u092c\u0939<\/li>\n\n\n\n<li><strong>\u092e\u0927\u094d\u092f\u092e \u090a\u0930\u094d\u0917\u093e:<\/strong>\u00a0\u0926\u094b\u092a\u0939\u0930 \u092d\u094b\u091c\u0928 \u0938\u0947 \u092a\u0939\u0932\u0947<\/li>\n\n\n\n<li><strong>\u0928\u093f\u092e\u094d\u0928 \u090a\u0930\u094d\u0917\u093e:<\/strong>\u00a0\u0938\u094b\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 (\u0928\u0940\u0902\u0926 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u093e)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">12. \u092e\u093e\u0907\u0902\u0921\u0938\u0947\u091f \u092c\u0926\u0932\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u0938\u092e\u0938\u094d\u092f\u093e:<\/strong>&nbsp;&#8220;\u092e\u0941\u091d\u0947 \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0928\u093e \u0939\u0948&#8221; \u2192 \u0915\u0930\u094d\u0924\u0935\u094d\u092f \u092d\u093e\u0935<\/p>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong>&nbsp;&#8220;\u092e\u0948\u0902 \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u093e \u0939\u0942\u0901&#8221; \u2192 \u0907\u091a\u094d\u091b\u093e \u092d\u093e\u0935<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u092e\u093e\u0928\u0938\u093f\u0915 \u092a\u0941\u0928\u0930\u094d\u0928\u093f\u0930\u094d\u092e\u093e\u0923:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&#8220;\u092f\u0939 \u092e\u0947\u0930\u0940 \u0926\u0948\u0928\u093f\u0915 \u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u092b\u093e\u0908 \u0939\u0948&#8221;<\/li>\n\n\n\n<li>&#8220;\u092f\u0939 \u092e\u0947\u0930\u093e \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948&#8221;<\/li>\n\n\n\n<li>&#8220;\u092f\u0939 \u092e\u0947\u0930\u093e \u0938\u094d\u0935-\u0926\u0947\u0916\u092d\u093e\u0932 \u0938\u092e\u092f \u0939\u0948&#8221;<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u092a\u0939\u091a\u093e\u0928 \u092c\u0926\u0932\u0928\u093e:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&#8220;\u092e\u0948\u0902 \u090f\u0915 \u0927\u094d\u092f\u093e\u0928\u0940 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0939\u0942\u0901&#8221;<\/li>\n\n\n\n<li>&#8220;\u0927\u094d\u092f\u093e\u0928 \u092e\u0947\u0930\u0940 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948&#8221;<\/li>\n\n\n\n<li>&#8220;\u092e\u0948\u0902 \u0935\u0939 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0939\u0942\u0901 \u091c\u094b \u0930\u094b\u091c \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948&#8221;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">13. \u0924\u0915\u0928\u0940\u0915 \u0915\u093e \u0938\u0939\u0940 \u0909\u092a\u092f\u094b\u0917<\/h3>\n\n\n\n<p><strong>\u0910\u092a\u094d\u0938 \u0914\u0930 \u091f\u0942\u0932\u094d\u0938:<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Headspace:<\/strong>\u00a0\u0917\u093e\u0907\u0921\u0947\u0921 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928, \u092c\u0947\u0938\u093f\u0915 \u0915\u094b\u0930\u094d\u0938<\/li>\n\n\n\n<li><strong>Calm:<\/strong>\u00a0\u0938\u094d\u0932\u0940\u092a \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928, \u0926\u0948\u0928\u093f\u0915 \u0915\u0948\u0932\u092e<\/li>\n\n\n\n<li><strong>Insight Timer:<\/strong>\u00a0\u092e\u0941\u092b\u094d\u0924, \u0935\u093f\u0935\u093f\u0927\u0924\u093e<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\">\u0909\u0928\u094d\u0928\u0924 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Waking Up:<\/strong>\u00a0\u0938\u0948\u092e \u0939\u0948\u0930\u093f\u0938, \u0926\u093e\u0930\u094d\u0936\u0928\u093f\u0915 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923<\/li>\n\n\n\n<li><strong>10% Happier:<\/strong>\u00a0\u0921\u0948\u0928 \u0939\u0948\u0930\u093f\u0938, \u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915<\/li>\n\n\n\n<li><strong>Breethe:<\/strong>\u00a0\u0932\u0902\u092c\u0947 \u0938\u0924\u094d\u0930, \u0935\u093f\u0936\u0947\u0937 \u092e\u0941\u0926\u094d\u0926\u0947<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\">\u091f\u094d\u0930\u0948\u0915\u093f\u0902\u0917 \u0915\u0947 \u0932\u093f\u090f:<\/h4>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Habitica:<\/strong>\u00a0\u0917\u0947\u092e\u093f\u092b\u093f\u0915\u0947\u0936\u0928<\/li>\n\n\n\n<li><strong>Streaks:<\/strong>\u00a0\u0938\u0930\u0932 \u091f\u094d\u0930\u0948\u0915\u093f\u0902\u0917<\/li>\n\n\n\n<li><strong>Productive:<\/strong>\u00a0\u0906\u0926\u0924 \u092a\u094d\u0930\u092c\u0902\u0927\u0928<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">14. \u091b\u094b\u091f\u0940 \u0936\u0941\u0930\u0941\u0906\u0924, \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092c\u0922\u093c\u0928\u093e<\/h3>\n\n\n\n<p><strong>30-\u0926\u093f\u0928 \u092f\u094b\u091c\u0928\u093e:<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 1: \u0938\u094d\u0925\u093e\u092a\u0928\u093e \u091a\u0930\u0923<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0932\u0915\u094d\u0937\u094d\u092f: \u0938\u093f\u0930\u094d\u092b \u092c\u0948\u0920 \u091c\u093e\u0928\u093e<\/li>\n\n\n\n<li>\u0938\u092e\u092f: 2-3 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li>\u092b\u094b\u0915\u0938: \u0938\u092e\u092f \u0914\u0930 \u0938\u094d\u0925\u093e\u0928 \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0928\u093e<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 2: \u0928\u093f\u0930\u0902\u0924\u0930\u0924\u093e \u091a\u0930\u0923<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0932\u0915\u094d\u0937\u094d\u092f: \u0932\u0917\u093e\u0924\u093e\u0930 7 \u0926\u093f\u0928<\/li>\n\n\n\n<li>\u0938\u092e\u092f: 5 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li>\u092b\u094b\u0915\u0938: \u091f\u094d\u0930\u093f\u0917\u0930 \u0914\u0930 \u0930\u0942\u091f\u0940\u0928 \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u093e<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 3: \u0935\u093f\u0938\u094d\u0924\u093e\u0930 \u091a\u0930\u0923<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0932\u0915\u094d\u0937\u094d\u092f: \u0938\u092e\u092f \u092c\u0922\u093c\u093e\u0928\u093e<\/li>\n\n\n\n<li>\u0938\u092e\u092f: 10 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li>\u092b\u094b\u0915\u0938: \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 4: \u090f\u0915\u0940\u0915\u0930\u0923 \u091a\u0930\u0923<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0932\u0915\u094d\u0937\u094d\u092f: \u0906\u0926\u0924 \u0915\u094b \u0938\u094d\u0935\u091a\u093e\u0932\u093f\u0924 \u092c\u0928\u093e\u0928\u093e<\/li>\n\n\n\n<li>\u0938\u092e\u092f: 10-15 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li>\u092b\u094b\u0915\u0938: \u092a\u0939\u091a\u093e\u0928 \u092e\u0947\u0902 \u092c\u0926\u0932\u093e\u0935<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">15. \u0909\u0924\u094d\u0938\u0935 \u0914\u0930 \u092a\u0941\u0928\u0930\u094d\u092a\u0941\u0930\u0938\u094d\u0915\u093e\u0930<\/h3>\n\n\n\n<p><strong>\u092e\u0940\u0932 \u0915\u0947 \u092a\u0924\u094d\u0925\u0930 \u092e\u0928\u093e\u090f\u0901:<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0938\u093e\u092a\u094d\u0924\u093e\u0939\u093f\u0915:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>7 \u0926\u093f\u0928 \u092a\u0942\u0930\u0947 \u2192 \u091b\u094b\u091f\u093e \u0907\u0928\u093e\u092e (\u0915\u0949\u092b\u0940, \u091a\u0949\u0915\u0932\u0947\u091f)<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u0947\u0930\u0923\u093e: &#8220;\u092e\u0948\u0902\u0928\u0947 \u090f\u0915 \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u093f\u092f\u093e!&#8221;<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u092e\u093e\u0938\u093f\u0915:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 \u0926\u093f\u0928 \u092a\u0942\u0930\u0947 \u2192 \u092c\u0921\u093c\u093e \u0907\u0928\u093e\u092e (\u0915\u093f\u0924\u093e\u092c, \u0915\u092a\u0921\u093c\u0947)<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u0947\u0930\u0923\u093e: &#8220;\u092e\u0948\u0902\u0928\u0947 \u090f\u0915 \u092e\u0939\u0940\u0928\u093e \u0915\u093f\u092f\u093e!&#8221;<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u0924\u094d\u0930\u0948\u092e\u093e\u0938\u093f\u0915:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>90 \u0926\u093f\u0928 \u092a\u0942\u0930\u0947 \u2192 \u0905\u0928\u0941\u092d\u0935 (\u092e\u0938\u093e\u091c, \u0921\u093f\u0928\u0930)<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u0947\u0930\u0923\u093e: &#8220;\u092f\u0939 \u0905\u092c \u092e\u0947\u0930\u0940 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0939\u0948&#8221;<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u0935\u093e\u0930\u094d\u0937\u093f\u0915:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>365 \u0926\u093f\u0928 \u092a\u0942\u0930\u0947 \u2192 \u092c\u0921\u093c\u093e \u0909\u0924\u094d\u0938\u0935, \u0928\u092f\u093e \u0932\u0915\u094d\u0937\u094d\u092f<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u0947\u0930\u0923\u093e: &#8220;\u092e\u0948\u0902\u0928\u0947 \u090f\u0915 \u0938\u093e\u0932 \u0915\u093f\u092f\u093e!&#8221;<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0935\u093f\u0936\u093f\u0937\u094d\u091f \u091a\u0941\u0928\u094c\u0924\u093f\u092f\u093e\u0901 \u0914\u0930 \u0938\u092e\u093e\u0927\u093e\u0928<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0941\u0928\u094c\u0924\u0940 1: &#8220;\u092e\u0947\u0930\u093e \u092e\u0928 \u0936\u093e\u0902\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e&#8221;<\/h3>\n\n\n\n<p><strong>\u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915\u0924\u093e:<\/strong>&nbsp;\u0927\u094d\u092f\u093e\u0928 \u0915\u093e \u0932\u0915\u094d\u0937\u094d\u092f \u092e\u0928 \u0915\u094b \u0936\u093e\u0902\u0924 \u0915\u0930\u0928\u093e \u0928\u0939\u0940\u0902 \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0909\u092e\u094d\u092e\u0940\u0926 \u092c\u0926\u0932\u0947\u0902:<\/strong>\u00a0&#8220;\u092e\u0928 \u0915\u094b \u0926\u0947\u0916\u0928\u093e&#8221; \u0938\u0940\u0916\u0947\u0902, &#8220;\u092e\u0928 \u0915\u094b \u0936\u093e\u0902\u0924 \u0915\u0930\u0928\u093e&#8221; \u0928\u0939\u0940\u0902<\/li>\n\n\n\n<li><strong>\u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923:<\/strong>\u00a0\u0935\u093f\u091a\u093e\u0930\u094b\u0902 \u0915\u094b \u092c\u093e\u0926\u0932\u094b\u0902 \u0915\u0940 \u0924\u0930\u0939 \u0906\u0924\u0947-\u091c\u093e\u0924\u0947 \u0926\u0947\u0916\u0947\u0902<\/li>\n\n\n\n<li><strong>\u0924\u0915\u0928\u0940\u0915:<\/strong>\u00a0&#8220;\u0932\u0947\u092c\u0932\u093f\u0902\u0917&#8221; &#8211; \u091c\u092c \u0935\u093f\u091a\u093e\u0930 \u0906\u090f, \u092c\u0938 \u0928\u094b\u091f \u0915\u0930\u0947\u0902 &#8220;\u0938\u094b\u091a \u0930\u0939\u093e \u0939\u0942\u0901&#8221;<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0941\u0928\u094c\u0924\u0940 2: &#8220;\u0938\u092e\u092f \u0928\u0939\u0940\u0902 \u092e\u093f\u0932\u0924\u093e&#8221;<\/h3>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0938\u092e\u092f \u092c\u094d\u0932\u0949\u0915:<\/strong>\u00a0\u0915\u0948\u0932\u0947\u0902\u0921\u0930 \u092e\u0947\u0902 5 \u092e\u093f\u0928\u091f \u092c\u0941\u0915 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li><strong>\u092e\u093e\u0907\u0915\u094d\u0930\u094b-\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928:<\/strong>\u00a0\u0926\u093f\u0928 \u092e\u0947\u0902 3 \u092c\u093e\u0930 1 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li><strong>\u0907\u0902\u091f\u0940\u0917\u094d\u0930\u0947\u0936\u0928:<\/strong>\u00a0\u0926\u0948\u0928\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 (\u092c\u094d\u0930\u0936 \u0915\u0930\u0924\u0947, \u091a\u0932\u0924\u0947)<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0941\u0928\u094c\u0924\u0940 3: &#8220;\u0928\u0940\u0902\u0926 \u0906 \u091c\u093e\u0924\u0940 \u0939\u0948&#8221;<\/h3>\n\n\n\n<p><strong>\u0938\u092e\u0938\u094d\u092f\u093e:<\/strong>&nbsp;\u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u092e\u0941\u0926\u094d\u0930\u093e, \u0925\u0915\u093e\u0928<\/p>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u092e\u0941\u0926\u094d\u0930\u093e \u092c\u0926\u0932\u0947\u0902:<\/strong>\u00a0\u0915\u0941\u0930\u094d\u0938\u0940 \u092a\u0930 \u092c\u0948\u0920\u0947\u0902, \u0938\u0940\u0927\u0947<\/li>\n\n\n\n<li><strong>\u0938\u092e\u092f \u092c\u0926\u0932\u0947\u0902:<\/strong>\u00a0\u0938\u0941\u092c\u0939 \u091c\u092c \u0924\u093e\u091c\u093c\u093e \u0939\u094b\u0902<\/li>\n\n\n\n<li><strong>\u0906\u0901\u0916\u0947\u0902 \u0916\u0941\u0932\u0940 \u0930\u0916\u0947\u0902:<\/strong>\u00a0\u0928\u0930\u094d\u092e \u092b\u094b\u0915\u0938 \u0915\u0947 \u0938\u093e\u0925<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0941\u0928\u094c\u0924\u0940 4: &#8220;\u0927\u0948\u0930\u094d\u092f \u0928\u0939\u0940\u0902 \u0939\u0948&#8221;<\/h3>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u091f\u093e\u0907\u092e\u0930 \u0938\u0947\u091f \u0915\u0930\u0947\u0902:<\/strong>\u00a0\u091c\u093e\u0928\u0947\u0902 \u0915\u092c \u0916\u0924\u094d\u092e \u0939\u094b\u0917\u093e<\/li>\n\n\n\n<li><strong>\u0917\u093e\u0907\u0921\u0947\u0921 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928:<\/strong>\u00a0\u0915\u093f\u0938\u0940 \u0915\u0940 \u0906\u0935\u093e\u091c\u093c \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0947\u0917\u0940<\/li>\n\n\n\n<li><strong>\u0938\u092e\u0942\u0939 \u092e\u0947\u0902:<\/strong>\u00a0\u0911\u0928\u0932\u093e\u0907\u0928 \u0932\u093e\u0907\u0935 \u0938\u0947\u0936\u0928 \u091c\u094d\u0935\u093e\u0907\u0928 \u0915\u0930\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0941\u0928\u094c\u0924\u0940 5: &#8220;\u092a\u0930\u093f\u0923\u093e\u092e \u0928\u0939\u0940\u0902 \u0926\u093f\u0916\u0924\u0947&#8221;<\/h3>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0917\u0948\u0930-\u092a\u0930\u093f\u0923\u093e\u092e \u092e\u0947\u091f\u094d\u0930\u093f\u0915\u094d\u0938:<\/strong>\u00a0\u0926\u093f\u0928 \u0917\u093f\u0928\u0947\u0902, \u0905\u0928\u0941\u092d\u0935 \u0928\u0939\u0940\u0902<\/li>\n\n\n\n<li><strong>\u091c\u0930\u094d\u0928\u0932:<\/strong>\u00a0\u091b\u094b\u091f\u0947 \u092c\u0926\u0932\u093e\u0935 \u0928\u094b\u091f \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li><strong>4-\u0938\u092a\u094d\u0924\u093e\u0939 \u0928\u093f\u092f\u092e:<\/strong>\u00a0\u0915\u092e \u0938\u0947 \u0915\u092e 4 \u0938\u092a\u094d\u0924\u093e\u0939 \u0924\u0915 \u0915\u0930\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">21-\u0926\u093f\u0928 \u0927\u094d\u092f\u093e\u0928 \u0906\u0926\u0924 \u091a\u0941\u0928\u094c\u0924\u0940<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 1: \u0928\u0940\u0902\u0935 (\u0926\u093f\u0928 1-7)<\/h3>\n\n\n\n<p><strong>\u092e\u0902\u0924\u094d\u0930:<\/strong>&nbsp;&#8220;\u0938\u093f\u0930\u094d\u092b \u092c\u0948\u0920 \u091c\u093e\u0913&#8221;<\/p>\n\n\n\n<p><strong>\u0926\u0948\u0928\u093f\u0915 \u0915\u093e\u0930\u094d\u092f:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u090f\u0915 \u0939\u0940 \u0938\u092e\u092f \u0914\u0930 \u0938\u094d\u0925\u093e\u0928 \u092a\u0930 \u092c\u0948\u0920\u0947\u0902<\/li>\n\n\n\n<li>\u0938\u093f\u0930\u094d\u092b 2-3 \u092e\u093f\u0928\u091f \u092c\u0948\u0920\u0947\u0902<\/li>\n\n\n\n<li>\u0915\u0948\u0932\u0947\u0902\u0921\u0930 \u092a\u0930 \u2705 \u0932\u0917\u093e\u090f\u0902<\/li>\n<\/ol>\n\n\n\n<p><strong>\u0938\u092b\u0932\u0924\u093e \u092e\u093e\u092a:<\/strong>&nbsp;7\/7 \u0926\u093f\u0928 \u092c\u0948\u0920\u0928\u093e<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 2: \u0928\u093f\u0930\u094d\u092e\u093e\u0923 (\u0926\u093f\u0928 8-14)<\/h3>\n\n\n\n<p><strong>\u092e\u0902\u0924\u094d\u0930:<\/strong>&nbsp;&#8220;\u0928\u093f\u0930\u0902\u0924\u0930\u0924\u093e \u092c\u0928\u093e\u090f\u0901&#8221;<\/p>\n\n\n\n<p><strong>\u0926\u0948\u0928\u093f\u0915 \u0915\u093e\u0930\u094d\u092f:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>5 \u092e\u093f\u0928\u091f \u0924\u0915 \u092c\u0922\u093c\u093e\u090f\u0901<\/li>\n\n\n\n<li>\u0917\u093e\u0907\u0921\u0947\u0921 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0906\u091c\u093c\u092e\u093e\u090f\u0901<\/li>\n\n\n\n<li>\u090f\u0915 \u0906\u0926\u0924 \u092a\u093e\u0930\u094d\u091f\u0928\u0930 \u0922\u0942\u0902\u0922\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<p><strong>\u0938\u092b\u0932\u0924\u093e \u092e\u093e\u092a:<\/strong>&nbsp;\u0932\u0917\u093e\u0924\u093e\u0930 7 \u0926\u093f\u0928 5 \u092e\u093f\u0928\u091f<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 3: \u0938\u0941\u0926\u0943\u0922\u0940\u0915\u0930\u0923 (\u0926\u093f\u0928 15-21)<\/h3>\n\n\n\n<p><strong>\u092e\u0902\u0924\u094d\u0930:<\/strong>&nbsp;&#8220;\u0906\u0926\u0924 \u0915\u094b \u0938\u094d\u0935\u091a\u093e\u0932\u093f\u0924 \u092c\u0928\u093e\u090f\u0901&#8221;<\/p>\n\n\n\n<p><strong>\u0926\u0948\u0928\u093f\u0915 \u0915\u093e\u0930\u094d\u092f:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>10 \u092e\u093f\u0928\u091f \u0924\u0915 \u092c\u0922\u093c\u093e\u090f\u0901<\/li>\n\n\n\n<li>\u092c\u093f\u0928\u093e \u0917\u093e\u0907\u0921 \u0915\u0947 \u0906\u091c\u093c\u092e\u093e\u090f\u0901<\/li>\n\n\n\n<li>\u092a\u0939\u091a\u093e\u0928 \u092c\u0926\u0932\u0947\u0902: &#8220;\u092e\u0948\u0902 \u0927\u094d\u092f\u093e\u0928\u0940 \u0939\u0942\u0901&#8221;<\/li>\n<\/ol>\n\n\n\n<p><strong>\u0938\u092b\u0932\u0924\u093e \u092e\u093e\u092a:<\/strong>&nbsp;\u0938\u094d\u0935\u091a\u093e\u0932\u093f\u0924 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0928\u093e<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\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\u092f\u093e\u0901<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u092e\u093e\u0938\u093f\u0915 \u0938\u092e\u0940\u0915\u094d\u0937\u093e \u091a\u0915\u094d\u0930<\/h3>\n\n\n\n<p><strong>\u0939\u0930 \u092e\u0939\u0940\u0928\u0947 \u0915\u0947 \u0905\u0902\u0924 \u092e\u0947\u0902:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u0915\u094d\u092f\u093e \u0915\u093e\u092e \u0915\u0930 \u0930\u0939\u093e \u0939\u0948?<\/li>\n\n\n\n<li>\u0915\u094d\u092f\u093e \u091a\u0941\u0928\u094c\u0924\u093f\u092f\u093e\u0901 \u0906\u0908\u0902?<\/li>\n\n\n\n<li>\u0905\u0917\u0932\u0947 \u092e\u0939\u0940\u0928\u0947 \u0915\u0947 \u0932\u0915\u094d\u0937\u094d\u092f?<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u092e\u094c\u0938\u092e\u0940 \u0938\u092e\u093e\u092f\u094b\u091c\u0928<\/h3>\n\n\n\n<p><strong>\u091c\u0940\u0935\u0928 \u092c\u0926\u0932\u0924\u093e \u0939\u0948, \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092d\u0940 \u092c\u0926\u0932\u0947:<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0917\u0930\u094d\u092e\u093f\u092f\u094b\u0902 \u092e\u0947\u0902:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0938\u0941\u092c\u0939 \u091c\u0932\u094d\u0926\u0940<\/li>\n\n\n\n<li>\u092c\u093e\u0939\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u0938\u0930\u094d\u0926\u093f\u092f\u094b\u0902 \u092e\u0947\u0902:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0926\u093f\u0928 \u0915\u0947 \u0909\u091c\u093e\u0932\u0947 \u092e\u0947\u0902<\/li>\n\n\n\n<li>\u0917\u0930\u094d\u092e \u0915\u092e\u0930\u0947 \u092e\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u0935\u094d\u092f\u0938\u094d\u0924 \u0905\u0935\u0927\u093f \u092e\u0947\u0902:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092e\u093e\u0907\u0915\u094d\u0930\u094b-\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928<\/li>\n\n\n\n<li>\u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092a\u0930 \u092b\u094b\u0915\u0938, \u092e\u093e\u0924\u094d\u0930\u093e \u092a\u0930 \u0928\u0939\u0940\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u0938\u092e\u0941\u0926\u093e\u092f \u0938\u0947 \u091c\u0941\u0921\u093c\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u0932\u093e\u092d:<\/strong>&nbsp;\u092a\u094d\u0930\u0947\u0930\u0923\u093e, \u091c\u0935\u093e\u092c\u0926\u0947\u0939\u0940, \u0938\u092e\u0930\u094d\u0925\u0928<\/p>\n\n\n\n<p><strong>\u0935\u093f\u0915\u0932\u094d\u092a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0938\u094d\u0925\u093e\u0928\u0940\u092f \u0927\u094d\u092f\u093e\u0928 \u0938\u092e\u0942\u0939<\/li>\n\n\n\n<li>\u0911\u0928\u0932\u093e\u0907\u0928 \u0930\u093f\u091f\u094d\u0930\u0940\u091f<\/li>\n\n\n\n<li>\u0935\u093e\u0930\u094d\u0937\u093f\u0915 \u0927\u094d\u092f\u093e\u0928 \u0936\u093f\u0935\u093f\u0930<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u0936\u093f\u0915\u094d\u0937\u0915\/\u092e\u0947\u0902\u091f\u0930 \u0922\u0942\u0902\u0922\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u0932\u093e\u092d:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u092e\u093e\u0930\u094d\u0917\u0926\u0930\u094d\u0936\u0928<\/li>\n\n\n\n<li>\u0917\u0939\u0930\u093e \u0905\u092d\u094d\u092f\u093e\u0938<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u0947\u0930\u0923\u093e<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0935\u093f\u0915\u0932\u094d\u092a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0938\u094d\u0925\u093e\u0928\u0940\u092f \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930<\/li>\n\n\n\n<li>\u0911\u0928\u0932\u093e\u0907\u0928 \u0915\u094b\u0930\u094d\u0938<\/li>\n\n\n\n<li>\u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0915\u094b\u091a\u093f\u0902\u0917<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0935\u093f\u0936\u093f\u0937\u094d\u091f \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u092f\u094b\u091c\u0928\u093e\u090f\u0901<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0915\u093e\u092e\u0915\u093e\u091c\u0940 \u092a\u0947\u0936\u0947\u0935\u0930\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f:<\/h3>\n\n\n\n<p><strong>\u091a\u0941\u0928\u094c\u0924\u0940:<\/strong>&nbsp;\u0935\u094d\u092f\u0938\u094d\u0924 \u0936\u0947\u0921\u094d\u092f\u0942\u0932, \u0924\u0928\u093e\u0935<\/p>\n\n\n\n<p><strong>\u092f\u094b\u091c\u0928\u093e:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0938\u092e\u092f:<\/strong>\u00a0\u0938\u0941\u092c\u0939 \u0911\u092b\u093f\u0938 \u091c\u093e\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947<\/li>\n\n\n\n<li><strong>\u0938\u094d\u0925\u093e\u0928:<\/strong>\u00a0\u0915\u093e\u0930 \u092f\u093e \u0911\u092b\u093f\u0938 \u092e\u0947\u0902 5 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li><strong>\u092a\u094d\u0930\u0915\u093e\u0930:<\/strong>\u00a0\u092b\u094b\u0915\u0938 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 (\u0915\u093e\u092e \u0915\u0947 \u0932\u093f\u090f)<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u091b\u093e\u0924\u094d\u0930\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f:<\/h3>\n\n\n\n<p><strong>\u091a\u0941\u0928\u094c\u0924\u0940:<\/strong>&nbsp;\u092a\u0930\u0940\u0915\u094d\u0937\u093e \u0924\u0928\u093e\u0935, \u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e<\/p>\n\n\n\n<p><strong>\u092f\u094b\u091c\u0928\u093e:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0938\u092e\u092f:<\/strong>\u00a0\u092a\u0922\u093c\u093e\u0908 \u0938\u0947 \u092a\u0939\u0932\u0947<\/li>\n\n\n\n<li><strong>\u0938\u094d\u0925\u093e\u0928:<\/strong>\u00a0\u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0915\u094d\u0937<\/li>\n\n\n\n<li><strong>\u092a\u094d\u0930\u0915\u093e\u0930:<\/strong>\u00a0\u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u092e\u093e\u0924\u093e-\u092a\u093f\u0924\u093e \u0915\u0947 \u0932\u093f\u090f:<\/h3>\n\n\n\n<p><strong>\u091a\u0941\u0928\u094c\u0924\u0940:<\/strong>&nbsp;\u0938\u092e\u092f \u0915\u0940 \u0915\u092e\u0940, \u0925\u0915\u093e\u0928<\/p>\n\n\n\n<p><strong>\u092f\u094b\u091c\u0928\u093e:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0938\u092e\u092f:<\/strong>\u00a0\u092c\u091a\u094d\u091a\u094b\u0902 \u0915\u0947 \u0938\u094b\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926<\/li>\n\n\n\n<li><strong>\u0938\u094d\u0925\u093e\u0928:<\/strong>\u00a0\u0936\u092f\u0928\u0915\u0915\u094d\u0937<\/li>\n\n\n\n<li><strong>\u092a\u094d\u0930\u0915\u093e\u0930:<\/strong>\u00a0\u0924\u0928\u093e\u0935 \u0915\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u093e \u0927\u094d\u092f\u093e\u0928<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u0935\u0930\u093f\u0937\u094d\u0920 \u0928\u093e\u0917\u0930\u093f\u0915\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f:<\/h3>\n\n\n\n<p><strong>\u091a\u0941\u0928\u094c\u0924\u0940:<\/strong>&nbsp;\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u0905\u0915\u0947\u0932\u093e\u092a\u0928<\/p>\n\n\n\n<p><strong>\u092f\u094b\u091c\u0928\u093e:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0938\u092e\u092f:<\/strong>\u00a0\u0938\u0941\u092c\u0939 \u0927\u0942\u092a \u092e\u0947\u0902<\/li>\n\n\n\n<li><strong>\u0938\u094d\u0925\u093e\u0928:<\/strong>\u00a0\u092c\u0917\u0940\u091a\u0947\/\u092c\u093e\u0932\u0915\u0928\u0940 \u092e\u0947\u0902<\/li>\n\n\n\n<li><strong>\u092a\u094d\u0930\u0915\u093e\u0930:<\/strong>\u00a0\u0932\u0935\u093f\u0902\u0917-\u0915\u093e\u0907\u0902\u0921\u0928\u0947\u0938 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937: \u0927\u094d\u092f\u093e\u0928 \u090f\u0915 \u092f\u093e\u0924\u094d\u0930\u093e \u0939\u0948, \u0917\u0902\u0924\u0935\u094d\u092f \u0928\u0939\u0940\u0902<\/h2>\n\n\n\n<p>\u0927\u094d\u092f\u093e\u0928 \u0915\u0940 \u0906\u0926\u0924 \u092c\u0928\u093e\u0928\u093e \u090f\u0915 \u0926\u093f\u0928 \u0915\u0940 \u0918\u091f\u0928\u093e \u0928\u0939\u0940\u0902, \u092c\u0932\u094d\u0915\u093f \u090f\u0915 \u092f\u093e\u0924\u094d\u0930\u093e \u0939\u0948\u0964 \u092f\u0939 \u091b\u094b\u091f\u0947-\u091b\u094b\u091f\u0947, \u0932\u0917\u093e\u0924\u093e\u0930 \u0915\u0926\u092e\u094b\u0902 \u0938\u0947 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u092f\u093e\u0926 \u0930\u0916\u0947\u0902:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u091b\u094b\u091f\u093e \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902:<\/strong>\u00a02 \u092e\u093f\u0928\u091f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0939\u0948<\/li>\n\n\n\n<li><strong>\u0928\u093f\u0930\u0902\u0924\u0930 \u0930\u0939\u0947\u0902:<\/strong>\u00a0\u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0928\u0939\u0940\u0902, \u0928\u093f\u0930\u0902\u0924\u0930\u0924\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948<\/li>\n\n\n\n<li><strong>\u0926\u092f\u093e\u0932\u0941 \u092c\u0928\u0947\u0902:<\/strong>\u00a0\u091b\u0942\u091f \u091c\u093e\u0928\u093e \u092f\u094b\u091c\u0928\u093e \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948<\/li>\n\n\n\n<li><strong>\u0932\u091a\u0940\u0932\u0947 \u0930\u0939\u0947\u0902:<\/strong>\u00a0\u091c\u0940\u0935\u0928 \u092c\u0926\u0932\u0924\u093e \u0939\u0948, \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092d\u0940 \u092c\u0926\u0932\u0947<\/li>\n<\/ol>\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>\u0915\u0932 \u0938\u0941\u092c\u0939 \u0915\u093e \u0938\u092e\u092f \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>2 \u092e\u093f\u0928\u091f \u0915\u0947 \u0932\u093f\u090f \u092c\u0948\u0920\u0928\u0947 \u0915\u093e \u0935\u093e\u0926\u093e \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0915\u0948\u0932\u0947\u0902\u0921\u0930 \u092a\u0930 \u2705 \u0932\u0917\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0930\u0939\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<p><strong>&#8220;\u0927\u094d\u092f\u093e\u0928 \u0915\u0940 \u0938\u092c\u0938\u0947 \u0915\u0920\u093f\u0928 \u0905\u092d\u094d\u092f\u093e\u0938 \u092c\u0948\u0920\u0928\u093e \u0928\u0939\u0940\u0902 \u0939\u0948, \u092c\u0932\u094d\u0915\u093f \u0930\u094b\u091c \u092c\u0948\u0920\u0928\u093e \u0939\u0948\u0964 \u0914\u0930 \u090f\u0915 \u092c\u093e\u0930 \u091c\u092c \u0906\u092a \u0930\u094b\u091c \u092c\u0948\u0920\u0928\u093e \u0938\u0940\u0916 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u092c\u093e\u0915\u0940 \u0938\u092c \u0905\u092a\u0928\u0947 \u0906\u092a \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964&#8221;<\/strong><\/p>\n\n\n\n<p>\u0906\u092a\u0915\u0940 \u0927\u094d\u092f\u093e\u0928 \u092f\u093e\u0924\u094d\u0930\u093e \u0914\u0930 \u0909\u0938\u0915\u0947 \u0905\u0938\u0902\u0916\u094d\u092f \u0932\u093e\u092d\u094b\u0902 \u0915\u0940 \u0936\u0941\u092d\u0915\u093e\u092e\u0928\u093e\u090f\u0901!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u092a\u0930\u093f\u091a\u092f: \u0915\u094d\u092f\u094b\u0902 95% \u0932\u094b\u0917 \u0927\u094d\u092f\u093e\u0928 \u0915\u0940 \u0906\u0926\u0924 \u0928\u0939\u0940\u0902 \u092c\u0928\u093e \u092a\u093e\u0924\u0947? \u0915\u094d\u092f\u093e \u0906\u092a\u0928\u0947 \u092d\u0940 \u092f\u0939 \u0905\u0928\u0941\u092d\u0935 \u0915\u093f\u092f\u093e \u0939\u0948? \u0906\u092a \u0905\u0915\u0947\u0932\u0947 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902\u0964 \u0936\u094b\u0927 \u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f&nbsp;95% \u0932\u094b\u0917 \u0927\u094d\u092f\u093e\u0928 \u0915\u0940 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