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5 Practical Steps to Stop Procrastination for Good

5 Practical Steps to Stop Procrastination for Good

5 Practical Steps to Stop Procrastination for Good

I have a confession to make. I am a procrastinator. Yes, that is right, I am a super lazy procrastinator, and I want to fix this to live the life of my dreams. Reading lots of self-help books have thought me that the first step to solving any problem is acceptance. I needed to accept the fact that I have a problem hence the confession to the dearest people I know, the readers of this article.    

Second step to solve the problem is researching the solution for the problem. After watching many educational videos on YouTube, (some about procrastination) I found one TED Talk that came close to solve my procrastination problem. I am sharing the details of the Ted Talk below and I highly recommend you to watch this one as I believe it will resonate with most of us procrastinators.

Tim hilariously explains how the brain of a master procrastinator is different from a non-procrastinator. Based on this completely non-sciencey talk I have understood my shortcomings and I have developed five steps plan to stop procrastination once for all.    

In the talk, Tim Talks about the mind of a master procrastinator and I believe I am one, well if the shoe fits. Tim says the master procrastinators have an additional operator in their brains called as an ‘Instant Gratification Monkey’ beside the ‘Rational decision maker’, which everyone else has.

Long story short the procrastinators lose control of their time as the ‘Instant Gratification Monkey’ takes charge of their brain and wastes our valuable time and energy on anything fun and easy also completely unnecessary. This ‘Instant Gratification Monkey’ ruins most of our rational plans and sabotages most of our projects by wasting our valuable time on illogical monkey business.

The only time this monkey gives up control is when we get into the panic mode just before a deadline. Tim calls this panic mode as when the Panic Monster wakes up and scares away the ‘Instant Gratification Monkey’. This gives the ‘Rational decision maker’ a chance to take control. The problem with this situation is that we are left with a fraction of the time to do our project. This also means we end up with a hasty poor performance also sadly lower than our true potential.

The procrastinators face a serious problem when there is no deadline. In absence of the deadline, the Panic mode never strikes and hence the ‘Instant Gratification Monkey’ never loses control of our brain wasting away our life on meaningless fun and games.

Enough is enough my fellow procrastinators. Let us take back the charge of our brain again. Let us learn to control the monkey by imposing some discipline in our life. It will be hard but it will be worth it as we will complete most of our projects and live a rewarding and content life.   

“If you wait until you feel like doing something, you will likely never accomplish it.” ― John C. Maxwell, How Successful People Think

Five Steps Plan to Stop Procrastination for Good:

Step 1: Outcome:

Focusing on the Outcome than the tasks of the project can work as the right encouragement or fuel we need to drive our projects.

Step 2: Map:

We are good planners for sure but we lack in execution. In this step, we should focus on the most realistic plan that will work for us. We know our strengths and weaknesses, we can make a feasible roadmap keeping in mind all the hurdles. A detailed map will help us anticipate most of our challenges in advance so we can prepare for them.  

Step 3: Deadlines:

As we saw earlier, deadlines are crucial for procrastinators. Even if we are doing, projects that have no deadlines we need to set them as per our roadmap we prepared in the second step. These deadlines have to be realistic but not lenient. In a case of longer projects, one must break the projects into small chunks and give deadlines for every piece.  

E.q. If your project is writing a novel then you should have a deadline for every chapter or significant segments of the novel.

Step 4: Resources:

Once we have our Map and our deadline the next step is to collect all the necessary resources required for the project. If internet research is required then it makes sense to find out all required information and save it on our computers so we can work offline and avoid distractions like Facebook.

Preparation of resources as per roadmap stops delays helps us finish our task as per the plan.

Step 5: Reward:

A completed project is a reward in itself but we need to have a small recreation, reward or celebration after every successful completion to keep the playful side of our brain content. The tasks that get rewarded have high chances of getting repeated.  

TED Talk: Inside the mind of a master procrastinator by Tim Urban (Blogger at Wait But Why)

https://youtu.be/arj7oStGLkU

Create A Better Tomorrow with Pre-Sleep Visualization

Pre Sleep Visualization

Pre-Sleep Visualisation

Recently there has been a lot of talk about what you do right after you wake up. I also have three posts on the morning and night rituals (Creative Visualisation – Why I do it? and 3 Mistakes you are probably making while you Pray).

So why I am dedicating a whole post to Pre-Sleep Visualisation Exercise?

It is because I believe this is the most crucial part of the day. Our subconscious mind is most absorbing when we sleep or when we are in a relaxed mode.

“Everything you can imagine is real.” Pablo Picasso

If you have seen a hypnotist at work, you would have noticed that the first thing the hypnotist do is relax the person he wants to hypnotize. He sends him into deep relaxation or sleep mode before he gives him instructions. A learned hypnotist can do wonders at this stage. He can remove fears or deep-seated habits or addictions like smoking. He can make the person confident or even enhance any skills in this semi conscience mode.

“Almost all people are hypnotics. The proper authority saw to it that the proper belief should be induced, and the people believed properly.” Charles Fort

We get to this semi conscious; open to instructions and most absorbing stage just before we go to sleep every night. What we think just before we sleep is very crucial to shape our lives.

Most of us either think of things that went wrong that day or things that may go wrong the next day. Our subconscious mind absorbs all this and marinate in that thought for the whole night before we know it that negative thought becomes a reality in our life.

“Do what you can, with what you have, where you are.” Theodore Roosevelt

Following trick may sound childish but it is a very powerful way to remember the pre-sleep visualisation exercise.

Imagine that after you sleep some angel comes and take notes of the last words you were thinking and seals those word for your future i.e. for your life. This angle does not check if it is positive thought or a negative one. It just seals our faith with our thoughts. In short, we are predicting our own future with whatever we are imaging in our mind.

Now if this really happens would you ever think, “I hate my life”; or “This never works out for me” or “Nobody loves me” or any other negative thought

or would you rather use this crucial time to think positive thoughts like;

“I am well,”
“I am content,”
“I am lucky,”
“I am rich,”
“I am strong,”
“I am beautiful,”
“I am blessed with a wonderful family,”
“I am blessed ….;”

Think about it, give it a try. After you say your prayers, count your blessings and kiss your loved ones good night think about positive affirmations or quotes and feel them as a part of your life. Give it a try you have nothing to lose. If it works out let us know.

“It is never too late to be what you might have been.” George Eliot

Leave a Comment below or by clicking “Comment” link under the Title of the Post, I Would Love to Know Your Opinion on This.

10 Steps to Be the Best Version of Yourself – Be the Best You in 2017

We are already 5 days in the New Year and I have seen mixed reactions from people about the year. Some think it makes no difference just the calendar changes nothing new. Other friends who claim to understand or follow numerology consider this to be a far better or to quote my friend easier year than the last. Some have already broken their resolution and some are yet to start with this year’s goals.
Be the Best You in 2017

Be the Best You in 2017

I neither am in favor of the idea of resolution nor am I against it after all, it is a complete personal choice. I do however want to pin some tips to keep myself on the track of self-improvement. Moreover, if my numerologist friend is right I would like to take advantage of the favorable year and try to achieve more this year.

My competition here is with myself. This year I want to be the best version of myself and I feel everyone should strive for the same. Let us motivate, push and help each other achieve more, do something big while being the healthiest and happiest so far. Let us declare 2017 the best year of our lives. The year we make our dreams come true. If you are up for this then I encourage you to consider the 10 steps mentioned below that will help us to Be the Best Version of Ourselves.

Step 1: Everything happens for the reasons:
Whatever happened so far be it good or bad it belongs to the past and we should not try to hold it tightly in our present. Everything was a learning experience and although we cannot see it now it was clearly important in our journey of life. This step helps us get over our most challenging experiences.

“I’ve learned that everything happens for a reason,” the yogi Krishnan told him. “Every event has a why and all adversity teaches us a lesson… Never regret your past. Accept it as the teacher that it is.” Robin S. Sharma, The Monk Who Sold His Ferrari

Step 2: Let Go:
We know everything that happened has its importance and it should stay in the past so letting go comes easily after we complete the first step. Easy said than done but once we stop dragging unwanted memories we slowly make ourselves free of the emotional baggage that holds us back.

“I believe that everything happens for a reason. People change so that you can learn to let go, things go wrong so that you appreciate them when they’re right, you believe lies so you eventually learn to trust no one but yourself, and sometimes good things fall apart so better things can fall together.” Marilyn Monroe

Step 3: Forgiveness:
Currently I am studying the art of forgiveness and it has changed my perception to look at others. This step needs a full article and I will write it after I research and experiment with this concept. Forgiveness is not for others it is for our own peace of mind. By forgiving, we break the bond we create with an unpleasant incident. By forgiving, we make sure that we do not deal with similar unfavorable incident or person again.

“Always forgive your enemies; nothing annoys them so much.” Oscar Wilde

Step 4: Take Responsibility:
To make this year our best year so far we need to take responsibility for everything in our life and our dreams. When we stop blaming others for our shortfall and start owing it, instead we get the necessary power to work on it. When we take responsibility for our own future, we get the clarity to find the right path.

“Take responsibility of your own happiness, never put it in other people’s hands.” Roy T. Bennett

Step 5: Mental Relaxation:
To be our best version this year we need to think straight about our goals and plans. To think straight we need clarity and clarity does not come to a restless mind. Stop the wheels in your mind for a while. Relax the way you enjoy most. Empty all your thoughts and give your mind a much-needed rest. Clarity is the First Step towards Success

“Our minds must relax: they will rise better and keener after a rest. Just as you must not force fertile farmland, as uninterrupted productivity will soon exhaust it, so constant effort will sap our mental vigour, while a short period of rest and relaxation will restore our powers.” Seneca, On the Shortness of Life

Step 6: Avoid Drama:
I have written articles on how to avoid difficult people who enjoy drama and confusion. These kinds of people will keep you away from achieving any of your goals. They will drain your energy and waste your time. It is always better to be wise while dealing with drama in our life. You can read some tricks to handle these in Dealing with Difficult People – Complainer/ Whiner (Part 2)

“Communicate with others as clearly as you can to avoid misunderstandings, sadness and drama.” Miguel Ruiz

Step 7: Life is fun:
Dreams and goals are important but so is the journey we call life. Once you complete the above steps, you will feel light and energetic. You will experience doing more in lesser time. Until now, we have taken necessary measures to make us emotionally strong. Now let us enjoy our life and live everyday of 2017 to its fullest. Being classy! – A Funny Incident Post

“Take hold of your own life. See that the whole existence is celebrating. These trees are not serious, these birds are not serious. The rivers and the oceans are wild, and everywhere there is fun, everywhere there is joy and delight. Watch existence, listen to the existence and become part of it.” Osho

Step 8: Dream Big:
We are enjoying our lives and living every day to its fullest. This gives us the confidence to strive for our wildest desires. Why shouldn’t we try to achieve something big, something others consider impossible? Now that we are taking responsibility for our own future then let us dream big. Aim for something that is big enough to scare you. Bring out your inner most desires may be this is the year you will get close to achieve it or actually achieve it. We would never know until we try. How to Acquire The Mentality of Successful People

“Never give up on what you really want to do. The person with big dreams is more powerful than one with all the facts.” H. Jackson Brown Jr.

Step 9: Take Action:
We have left our past where it belongs, we have dropped our emotional baggage, we have taken responsibility for our future and we have a massive dream. This year already feels like the best year so far. Now let us go one-step ahead and take necessary actions to make our wildest dream come true. Research about how to achieve what you want. Internet is a great source and will help you out. You can read articles, watch YouTube videos or take online courses but make sure you educate yourself so you can take the right action. Read more in Take Action Towards Goal – Lord’s Hanuman’s Teaching About Following One’s Bliss

“Don’t be too timid and squeamish about your actions. All life is an experiment. The more experiments you make the better.” Ralph Waldo Emerson

Step 10: Gratitude:
This step is very important for me. Being thankful will open many doors, will help you out in many situations, will earn you a lot of brownie points with the creative power, source energy, Universe or God whatever you call the higher power. Being grateful is a prayer and the more you say it the more reasons you will get to be grateful for. Do not believe me. Give it a try and I guarantee you 2017 will be your best year so far. Read more in Appreciation – 5 easy methods to tame your mind.

“If the only prayer you said was thank you, that would be enough.” Meister Eckhart

How to Acquire The Mentality of Successful People

In my last post 5 Life Lessons from Art Of Living Happiness Program I wrote about the 5 life lessons that are taught in the 6 days course. Besides these 5 points we discussed many topics on mind and spirituality.

How to Acquire The Mentality of Successful People

How to Acquire The Mentality of Successful People

In this post I want to share about the life lesson that affected me the most. This lesson is different than the one mentioned in the last post. The class discussed a topic that helped me analyze a self-sabotaging habit I needed to change immediately.

“You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of.” ― Jim Rohn

Whom do we hold responsible for the difficulties in our life?

If something goes wrong, whom do we blame?

If we are not reaching our target, whom do we hold accountable?

The answer to the above questions is – someone who is closest to us. Our parents or spouse. Mostly it is someone we love

It is always easier to blame someone else for our inability. Most of us instantly blame others when things do not go as per our plan. This habit of blaming others is common with people who have a Victim Mentality.

“Attack the evil that is within yourself, rather than attacking the evil that is in others.” ― Confucius

Mentality Type 1: Victim Mentality

Someone with Victim Mentality finds comfort in throwing the blame on others. It saves there mind from feeling any pressure after facing a failure or loss. This is a very addictive and harmful habit where the person enjoys pretending to be a Victim while putting a lot of stress on someone else. This creates bitterness in relationships and the blamer loses most of their energy on an unrewarding habit.

End Result–> a couple or more unhappy failures struggling together.

To know about how to deal with these kind of difficult people do read

Dealing with Difficult People – Complainer / Whiner Part 1

and

Dealing with Difficult People – Complainer / Whiner Part 2

Mentality Type 2: Culprit Mentality

The second Mentality is of those whose reaction to every failed situation is to drawn in self-pity and self-blaming. The people with this mentality feel guilty about their circumstances and consider themselves unlucky. They believe they do not deserve success and any good thing they have will be taken away from them.

End Result–> a sad person who has given up trying for any kind success and is willing to accept failure as his fate.

“If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month.” ― Theodore Roosevelt

Mentality Type 3: Witness or Success Mentality

Witness or Success Mentality is only mentality that can lead us to a successful life. Being a Witness in your own life is a very practical concept that helps us face any situation or challenges.

As per this success mentality, one must observe the situation as an outsider or a witness. This helps us to understand the facts about the challenge and we get over the emotional angle that affects our decisions.

When we pretend to be an witness to the situation we can see the bigger picture and think about the challenge from multiple viewpoints. A Witness Mentality person takes responsibilities for his actions and takes charge of their dreams and goals. As they do not blame self or others, they use their whole energy towards achieving their goals.

End Result–> a determined person who is in charge of his life, who is striving to fulfil his goals, while utilising his full energy to become successful.

How to Acquire The Mentality of Successful People

Step 1: Immediately STOP the blaming habit. Do not blame self or others for any situations or failures.

Step 2: Accept the circumstances and challenges as it is and respond to them as an outsider.

Step 3: Take complete RESPONSIBILITY for any failure or goals that you desire to achieve. By taking responsibility, you keep your whole power with yourself.

Step 4: Observing as a witness advice and encourage self to achieve a goal. Keep the emotions aside and think practically how you can get what you want in the shortest time or easiest way.

Step 5: Keep reminding self by repeating affirmations as

“I am responsible for my life”
“I am responsible for my achievements”
“I am responsible for my Success”
“I am responsible for my Happiness”
“I am responsible for my Health”

“In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility.” ― Eleanor Roosevelt

    Leave a Comment below or by clicking “Comment” link under the Title of the Post, I Would Love to Know Your Opinion on This.

Thyrocare Aarogyam Preventive Health Checkups – Make Health Your Priority

Is Make Health our Priority? The answer is No if most of our waking time is spent running behind our career. We forget about the most important aspect of our life – health. It is sad that today health is the neglected. We start taking care of our body only when we get some indication of sickness.

Today many people are suffering from many health problems. Our sedentary and stressful lifestyle has aged us before time. Health concerns like blood pressure, diabetes, heart problems are not just for the elderly anymore. We can blame our Lifestyle disorders like stress, pollution, irregular eating and sleeping patterns, excessive usage of chemicals, unhealthy weight, consumption of junk food, addictions like smoking, drinking and worse is destroying our health.

A little change in our lifestyle can make a huge difference to our heart’s health and can increase our lifespan with years. It is not advisable to make sudden big lifestyle changes without consulting your doctor. Self-diagnosis is not only a useless technique but it can also be extremely dangerous.

Many people out of desperation make changes in their lifestyle without understanding the cause of their symptoms. When it comes to health people should make informed decisions and for this one must have regular Preventive Health Checkups.

I have recently done a preventive health checkup and I found some great options in Aarogyam Packages from Thyrocare, which is one of India’s most advance and trusted laboratory.

Thyrocare Aarogyam Packages

Thyrocare Aarogyam Packages

My experience with Thyrocare’s Aarogyam Packages:

1. Very professional service provider

2. After booking an online appointment I instantly got confirmation by mail and SMS

3. They sent me reminders about fasting and before the collection of sample

4. The blood sample was collected from home as per my convenience without any hassle

5. I got a confirmation message after collection of the sample

6. The online reports were provided in time and I am assured that the hard copy will reach me soon, which I have no doubt about.

7. The packages are highly affordable and cover a fast range of tests and profiles.

Benefits of Preventive Health Checkup:

  1. “Prevention is better than cure”, “A stitch in time saves nine” are well-known adages.
  2. Today more emphasis is placed on the prevention of diseases and promoting health awareness.
  3. The chances of curing a disease are high if it is dictated in the initial stage.
  4. Regular checkup can keep you informed about your health and with that awareness and help of your physician you can follow a suitable diet and exercise routine.

  5. Growing sedentary lifestyles, increasing stress levels at work place, tempting and enticing food displays, growing disposable incomes, increased addictions to automobiles, all indicate that we give to our body more than what it needs. This has given rise to obesity, diabetes, high blood pressure and a host for many other lifestyle disorders.

  6. Clinical laboratories with advanced tests and technologies, can help in identifying various disorders accurately which can be treated completely or at least the progress can be delayed.

Why I chose Thyrocare?

Thyrocare Technologies Limited is India’s first and most advanced Totally Automated Laboratory having its strong presence in more than 2000 cities / towns in India and internationally.

Thyrocare prides itself as India’s first fully automated clinical chemistry laboratory with a focus on providing quality results at affordable costs to clients like laboratories, doctors, hospitals and organizations as well as patients from across the country and abroad. Their Centralized Processing Laboratory consists of 120,000 sq. ft of track automation system that has a capacity to process over 50,000 samples in a day. Situated in Navi Mumbai, the laboratory operates 24×7, processing over 30,000 samples a day with a turn-around time of 4-5 hours.

As a clinical testing laboratory with a vision to provide quality diagnostic services at affordable rates, their test menu is a carefully crafted list of investigations catering as much to sick care as to preventive care. Their tests cover varied age groups from offerings for prenatal screening, to screening for hormonal imbalance, nutritional deficiencies and tracking lifestyle disorders. Listed below are the various test/parameters under different categories.

The new, upcoming and modern technologies are rapidly introducing new diagnostic tools and constantly evolving the booming diagnostic market. Moreover, in today’s competitive environment, operating a successful and cost effective practice is challenging. With a similar intention to conduct diagnostic testing economically, Thyrocare Technologies Limited began its journey in Healthcare sector with a very simple, reliable, highly specific and reproducible technology – the Radioimmunoassay, a Nobel Prize winning, breakthrough technology in diagnostics. However, with exponentially increasing number of samples which demand on an average more than one lakh investigations per day, Thyrocare has made right use of the latest available advanced superior technologies, capable of working on its unbelievable sample volumes, and yet deliver quality and precision to its customers.

Some FAQs I had while booking my appointment with Thyrocare:

Q. What is the quality assurance from Thyrocare? Do laboratory accreditations matter?
A. Thyrocare is one the first Indian diagnostic laboratories to obtain internationally renowned quality accreditations like ISO 9001-2000 rating as early as 2001, which is now escalated to ISO 9001:2008; NABL (National Accreditation Board for Testing and Calibration Laboratories) and CAP (College of American Pathologists) certification.

Q. What is fasting and which tests need it?
A. Some of the tests require that the beneficiary is on fast for 10-12 hours before the sample collection is done. During fasting, no food or beverages are to be consumed by the beneficiary. Only water is permitted. If fasting is not followed, then the results for some of the tests would be affected.

Q. When can you arrange for sample collection after I book my tests?
A. Once booking is done, an appointment has to be confirmed. Our service provider or customer care executive will contact you within few hours to ask for a date of appointment. Alternatively, you can also contact the service provider whose details are given on the confirmation Email / SMS. Appointment date / time is as per the preference of beneficiary. However, it may be subjected to availability of technicians on that particular date/time.

Q. How soon will I get reports?
A. Once the samples are collected, including transit time, the laboratory will take anywhere between 2-5 days time for reporting, depending on your location.

Q. Is a doctor’s prescription needed to avail the testing service?
A. If any preventive healthcare package is required to be done, it does not need doctor’s prescription. However in case of any illness, the patient is advised to consult with their physician before making any booking.

Q. How will the reports be delivered to me?
A. Once the results are released by the laboratory, the service provider will ensure it is hand-delivered or couriered to the address where sample was collected.

This blog post was sponsored by Thyrocare

Can Meditation help us to Lose Weight?

As I have mentioned in previous posts
How to Lose Weight with Help of Simple Mind Tricks,
I strongly believe in power of Mind – jabong.com/womens-day-story and
Make Losing Weight A Game Of Your Mind And Win reaching your desire weight is not just about your food and exercise but it is about altering your whole lifestyle.

Can Meditation help us to Lose Weight?

Can Meditation help us to Lose Weight?

If you are like me, you would be finding as many tips and tricks as possible to make this journey painless. I believe that the power of my mind can reset the metabolic rate and hormones to make the weight loss as effortless as possible.

Meditation has been effective to help people achieve personal and professional goals. Many successful people have experience the rewarding benefits of meditation and encourage a daily practice. You do not need any special tools or equipments to meditate and there are no side effects.

But can Meditation really help us lose weight?

To answer this question first let us understand how meditation affects us physically:

1. Meditation transforms us into an awakened being by energizing every cell in the body.

2. Meditation lowers high blood pressure

3. Meditation lowers the levels of blood lactate, reducing anxiety attacks

4. Meditation decreases any tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems

5. Meditation increases serotonin production that improves mood and behavior

6. Meditation improves the immune system

7. Meditation increases the energy level, as us gain an inner source of energy

8. Meditation helps us sleep better

9. Meditation brings balance to the hormones in our body

10. Meditation also reduces stress and can resolve many psychological concerns like overeating.

There are countless benefits of a daily mediation practice. I will write another post to highlighting most of them as in this article I want to concentrate on specifically mediation for weight loss.

To answer the above question I would like to say YES! Meditation can help in weight loss. Our body is constantly replacing old cells with new ones. It follows a set blueprint that shapes our body. Your subconscious mind controls this blueprint.

The subconscious mind does not understand what we want it responds to our feelings. With meditation, we can focus on what exactly we want this attention will alter the rigid blueprints of our subconscious mind. This will help us see changes in your overall health and body. Wherever the mind goes the body follows.

One needs to accompany meditation with proper diet and exercise to see the results. Meditation is an ancient proven method to achieve your desired life and the goal of a healthy body can be achieved with help of daily mediation ritual or practice.

Important points to consider before you start your daily weight loss meditation practice:

. Schedule your time in advance. Keep aside 20 to 30 minutes in the morning for your meditation. Be a morning person wake up early to enjoy the calm and serenity of the time before the rest of the world wakes up

. Locate a quiet place for your meditation. A place in your house, your terrace or garden any location where you will not be disturbed while you meditate

. Keep your family informed about the meditation practice so they would not disturb you while you meditate

. Ware comfortable or loose fitted clothing which will help you feel relaxed

. It is advisable to sit on the floor in crossed legs position but if you have difficulty in sitting down you can sit on a chair but sit up straight keep your spine erect.

. If you require a cushion for your back, please use it. The idea is to be comfortable enough that you would not get distracted while you are meditating.

. Keep your goal vision ready. Either draw a picture of you or keep a photo of your when you were at your desired weight or write down the healthy weight goal that you need to achieve. Keep this simple or go for a big fancy vision board with affirmations and pictures. Whatever makes you comfortable just keep it in your bedroom to keep you motivated about your goal.

Post a Comment, Question or Suggestion below or by clicking “Comment” link under the Title.