| How to View Purchased Apps in iOS Posted: 23 Jun 2018 01:00 AM PDT This wikiHow teaches you how to see a list of your downloaded apps on an iPhone or iPad. Keep in mind that this includes free apps. - Make sure that you're signed into your Apple ID. If you aren't signed into the Apple ID with which you bought iOS apps, you won't be able to see a list of the apps you bought. To sign into your Apple ID, do the following:[1]
- Open your iPhone's Settings
- Tap Sign into your iPhone at the top of the Settings page.
- Enter your Apple ID email address and password.
- Open your iPhone's App Store. Tap the App Store app icon, which resembles a white "A" on a blue background.
- Tap . This tab is at the bottom of the screen.
- Tap your Apple ID profile picture. It's a circular photo in the top-right corner of the screen.
- If you don't have an image set for your Apple ID account, this will just be a silhouette.
- Tap . This option is in the middle of the page. Doing so takes you to a list of your downloaded apps.
- Review your apps. Scroll through the list of apps. This list contains every app which you've ever downloaded while using your currently logged-in Apple ID.
- You can tap the Not on this iPhone or Not on this iPad tab in the upper-right side of the window to see only items which you've previously downloaded.
- Re-download an app. If you want to download an app which you purchased in the past, tap the blue "Download" icon to the right of the app's name. It will begin downloading onto your iPhone or iPad.
- You may have to scan your Touch ID or enter your Apple ID password before the app will download.
- Purchased apps will remain in this list for as long as you have your Apple ID.
- Currently, there is no way to sort your list of downloaded apps into "Purchased" and "Free" categories.
- Some apps may be unavailable for download. If so, your phone might not support the newest version of the app, or the app might have been deleted from the App Store.
- Some iPad apps aren't compatible with an iPhone. If you downloaded such an app for your iPad, you'll be able to view (but not download) the app on your iPhone in the Purchased section of the App Store.
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| How to Be Authentic Posted: 22 Jun 2018 05:00 PM PDT When a person is authentic, it means that they act in ways that genuinely show how they feel. They do this rather than putting on different faces around different people, or tailoring their personality based on context. Personal authenticity is the daily expression of your core beliefs and personality.[1] To be authentic, you need to accept yourself for who you are, and treat others with respect. Authentic people display a consistent set of values, and don't change their behavior from one conversation to the next. EditEngaging Your Authentic Self - Accept yourself for who you are. Accepting yourself often requires a mental attitude adjustment. Try to be slower to criticize yourself or see yourself as inferior to others. Focus on accepting and appreciating who you are as a unique individual. This will lead to authentic behaviors in line with your personality.[2]
- This includes accepting your flaws. Being comfortable with yourself requires you to accept that you are not perfect, and means that you should embrace your quirks and the distinct parts of your personality.
- For example, it's fine if you have hobbies or interests that differ from those of your friends. Explore the things that interest you, and over time, you'll meet other people who share the same passions.
- Support your self-esteem. Every person has valid thoughts and ideas, and is gifted and intelligent in unique ways. It is hard to act in a way that is genuine to your personality if you doubt yourself or lack confidence in yourself.[3] People who lack self-esteem often try to act like people they perceive to be confident, or preen and act as if they're overly confident. This is a key sign of inauthenticity.
- For example, people with poor self-esteem may dress in the same way that more popular people do, or listen to the same type of music as people that they think are popular. Instead of this, follow your own interests, whether or not other people share them.
- If you have some emotional baggage, give yourself the time to think about it and move on if possible. Talk to a therapist or a counselor if necessary.
- Act on your personal beliefs and values. Authentic people are in touch with their moral compass and their personal set of beliefs. This includes religious beliefs, moral beliefs, and beliefs of any other kind. These beliefs should be evident in your daily behaviors. Many people unthinkingly adopt a partner's, parent's or friend's beliefs without figuring out if they are right for you.[4]
- For example, if you say that all people should be treated equally and yet show obvious disdain for certain types of people, you will not be perceived as authentic.
- Or, if friends are drinking alcohol or eating types of food which you believe are unethical to eat, ask them to stop or excuse yourself from the situation.
- Find your values by identifying what makes you happy and when you were the proudest. Figure out when you feel satisfied.
- Put time into personal growth. There is a great deal of authenticity to be found in growing yourself and pursuing interests that fulfill you as a person. This can be done through classes, volunteering or hobbies.[5]
- In contrast, inauthentic people often neglect the things that interest them in favor of pursuing whatever they believe to be popular or socially required of them.
EditBehaving Authentically - Be fully present in whatever circumstances you find yourself. Being present will lead to greater authenticity because you'll be able to fully focus on the experiences, conversations, and interactions you're having in the present moment. The people you're engaging with will be able to tell you're engaged and present, and will perceive this as a sign of personal authenticity.[6]
- On the other hand, inauthentic people are inclined to let their minds wander during interpersonal interactions. In interpersonal settings, this behavior can be perceived as insincere or rude.
- Trust your intuition when it comes to behavior and relationships. Intuition is the inner voice or gut reaction which helps you make decisions and informs your behavior. In terms of ethical decisions, your personal intuition can also form a "moral compass" to help guide you in making personal decisions.[7]
- Following your intuition will help you make consistent decisions and act in a stable way, rather than making decisions based on what you perceive to be popular opinion or social expectation.
- Express your thoughts and feelings. Talk about your opinion when it matters to you. Authentic people are comfortable speaking their mind and communicating when they have a problem or are appreciative of something.[8] If you feel inhibited to speak your mind, or realize that you frequently only say what you think those around you expect to hear, you're likely behaving in-authentically.
- For example, express gratitude to those around you. Try saying something like, "Mom and Dad, I wanted to say thank you for helping me with my car payments last month. I know money is tight, but the extra cash made a big difference for me."
- Ask people for help when you need it. Genuine people accept that they aren't perfect and ask for help when needed. Authenticity is not the same thing as perfection. Asking those around you for help is a sign of humility and authenticity, and shows that you respect the skills and talents of the people in your life.
- For example, if you've been struggling with your mental health and a friend is a professional counselor, ask them if they can recommend an associate who you can contact for counseling or therapy.
- Or, if you have persistent car trouble, reach out to your co-worker who moonlights as an auto mechanic.
- Be vulnerable. Share personal information about yourself and be open about your flaws as you start to trust others. Don't reveal everything if you don't need to. If you keep your true self hidden, you'll find it hard to build an authentic relationship.[9]
EditTreating Other People with Authenticity - Don't put on a different face or personality for social functions. In order to be authentic, simply be yourself in all social and interpersonal contexts. It can be tempting to act the way you think others want you to act, or to posture and act like you have an inflated ego in order to impress new acquaintances. However, these behaviors are not authentic, and other people will see through them quickly.[10]
- Of course, it's only natural to slightly modify your behavior and vocabulary around certain people. You talk to your boss differently than you talk to your partner or spouse.
- Don't tell lies unless they're absolutely necessary. Honesty is a key component of authenticity. If lying is a routine part of your behavior, eventually your friends and other people in your life will catch on. Most likely, they'll find your lies very inauthentic.[11]
- You can remain authentic despite a lie or two, depending on the circumstance. For example, if you attend a dinner party but find the food distasteful, it's okay to say, "I'm not very hungry; I'll only have a salad."
- Maintain long-term relationships. Build trust and respect with other people. A key sign of authenticity is the ability to form and maintain lasting friendships, as well as romantic and professional relationships. Long-term relationships are not built overnight but are rewarding and self-affirming.[12]
- Inauthentic people are often unable to maintain long-term relationships. Inauthentic behaviors, like putting on airs, telling lies, or not having consistent personal values, can prevent lasting relationships from forming.
- Learn to be okay with being rejected. If you don't have a fear of rejection, it will be easier to maintain a relationship.
- Healthy communication is a key element of being authentic. If you are uncomfortable with communication, then focus on building this skill. Talk to others, take classes or be part of a group that encourages open communication.
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| How to Avoid Sore Muscles Posted: 22 Jun 2018 09:00 AM PDT Performing any type of physical activity, including working out, can cause delayed-onset muscle soreness (DOMS). Most bouts of soreness should only last for 24-72 hours, but there are ways to almost entirely avoid DOMS. Boost your muscle health in advance by eating a healthy diet full of antioxidant-rich foods. When you are performing a physical task, take your time and keep an eye on your posture. After the task is done, take a soothing shower and loosen any sore muscles with a foam roller.[1] EditAvoiding Muscle Soreness before Exertion - Vary your exercise routine. If you perform the same action day after day, then your muscles will grow fatigued and overly tired, instead of strengthening. Mix up your physical activities by doing both cardio and weight training. Take a yoga class, do some water exercises, or plan a quick bicycle ride.[2]
- Creating an exercise schedule will help you meet your health goals while adding variety. For example, on Mondays you might consistently take a yoga class, whereas Fridays are for cycling.
- Eat of protein every 3 hours. Plan your meals around healthy proteins, such as chicken, fish, legumes, soy, milk, and eggs. Eat filling snacks, such as almonds or Greek yogurt, in between meals. Protein helps build muscle tissue.[3]
- If you don't currently have this amount of protein in your diet, it's not necessary to jump to these levels immediately. Instead, gradually add more proteins into your meals and monitor how your body responds.
- You can also drink some of your proteins by making healthy shakes using Greek yogurt, milk, and whey powder. Use a milk substitute, like almond or soy milk, if you need to.
EditMinimizing DOMS - Warm up and cool down for 5-10 minutes each. Do a slower version of your exercise before and afterwards. Walk at a brisk pace before running. If you are strength conditioning, use a moderate form of cardio as a warm up and cool down. You might jump rope or use the elliptical to get loose and to get the blood flowing.[4]
- Warming up literally helps to warm your muscles in preparation. Cooling down allows your body temperature to return to resting levels .
- Check your body position when physically exerting yourself. Using poor body positioning when you move can contribute to soreness once you're finished. If you are biking, keep your chest elevated and your shoulders back. If you are running, make sure that you are not hunching your neck. If you are weightlifting, it's a good idea to keep your core engaged.[5]
- The way that you hold your body will vary depending on the sport or activity that you are performing.
- Have a coach or personal trainer check your form and technique to ensure you're moving the correct way.
- Stop before your body is physically overtaxed or in pain. If you are doing a physical activity and start to feel pain, then it's time to take a break or stop entirely for the day. It's also important to build up any training regimen slowly to avoid overtaxing your body early on. Signals of a worn-out muscle system can include sharp pains, cramps, or even loss of muscle power.
- For example, if you are starting to work out again after an injury, don't go back to your prior intensity or time. Instead, build back up to that level over time.
EditLessening Muscle Soreness after Exertion - Drink 8 glasses of water every day. Stay hydrated throughout the day to help flush out lactic acid from your body. Dehydration can also add soreness to your muscles and make it more painful for you.[6]
- Put a lemon in your water to help reduce lactic buildup.[7]
- Avoid drinking anything that's sugary or caffeinated.
- Eat a whey protein snack 30-60 minutes after exerting yourself. Some coaches will recommend eating 20 grams of protein between 30-60 minutes after a workout. Dig into a cup of Greek yogurt with whey protein mixed in. Or, drink a shake made with chia seeds, flaxseed, and oats.[8]
- The amino acid leucine found within whey proteins helps your muscles to change protein into fuel.
- Intake at least 1,600 mg of potassium each day. Potassium can help to reduce muscle soreness and cramping. You can get your potassium from your diet by eating fruits or vegetables, such as bananas or kiwis. Or, you can talk with your doctor about taking a daily supplement or multivitamin.[9]
- Winter squash and potatoes are other good food sources of potassium.
- Apply a foam roller to your sore muscles for 5-10 minutes. A foam roller is exactly what it sounds like, a small tube-shaped piece of foam. Sit on an exercise mat on the floor and position the roller to 1 side of your sore muscles. Apply gentle pressure as you roll the foam over your muscles. Repeat this rolling motion until you feel your muscles begin to release.[10]
- In some cases you can actually use your bodyweight to apply pressure. For example, if your back thighs are sore, place the roller on the mat. Then, sit on the mat with your thigh directly on top of the roller. Place your hands on the mat and use them to move your thigh in a rocking motion on the roller.
- Foam rollers are available online or at most fitness stores. But, if you don't have one, you can roll a tennis ball over your muscles.
- Soak in a tub with Epsom salt. Pour 1 to 2 cups (180 to 360 grams) of the salt into a full tub.[11]. A 30-minute salt bath can help reduce inflammation and flush toxins from your body.[12]
- Purchase Epsom salt at your local drug store.
- Take over-the-counter pain medications sparingly. Anti-inflammatory drugs, such as ibuprofen, can lower your feeling of soreness, but they do not fix the underlying problem. If you take medication, use only the recommended dosage. If you find yourself dealing with muscle soreness on a regular basis, reach out to your doctor for advice.[13]
- Do a low to moderate intensity cardio workout to circulate blood in a more gentle way through your body than a high-intensity workout. This helps flush out your muscle tissues.
- Alternate between a cold pack and hot pack every 10 minutes to help improve circulation.
- If you are suffering from severe or consistent muscle soreness, consider working with a physical therapist. Ask your doctor for a recommendation.
- If you have pain or discomfort lasting longer than 72 hours, it may indicate a connective tissue injury. Consult with your doctor to determine the cause.
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