Conquering Distractions: Overcoming Urges to Stay Focused on What Matters

[Jrjohnny]

Studies have proven that when you have urges, and have to use will power, it leads to a dip in willpower for the future decisions.

If you resist leaving work early, or playing games, or not doing work, and focus, your more likely to binge watch a show later.

Could you be losing potential because of this?

Are you fighting a ton of urges a day, draining your willpower to stop procrastinating?

Theres a way to break the cycle.

It might be more difficult. But it’s very effective.

Grab a sheet a paper. Write down what fills up your headspace during productive times.

Tier them from greatest to least, then write down why or how you get your urges.

It can range from sexual urges to depressive, aggressive, or irrational urges.

Perhaps you write down the urge to get coffee at work.

Why do you need coffee? I’m tired. Why are you tired? I didn’t sleep well. How can you sleep better? Going to bed earlier.

Or, you want to smoke. Why do you want to smoke? Because I’m stressed out. Why are you stressed out? Because of XYZ. Well, what causes stress from XYZ? So on so forth.

You’ve got to pull it out from the roots. You can just keep trimming it down, because then it keeps growing back.

Identify the root causes. It could even be up to a few days before!

If you spend time identifying your root causes, you can more easily get rid of the problem, therefore, replenishing your willpower to stop later urges.

I used this trick.

“I want to work out but don’t have the time!
Why don’t you have time?
Because of school and homework and the long way home!
Why don’t you do your homework while on the way home?”

Boom. Something clicked.

So, grab your shovels, dig out the weed’s roots and pull them out! Get rid of it for good and let the flowers grow and flourish!

 

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[trulyandres]

Tvafoit jewi qsuwip vjev xjip zua jewi ashit, epf jewi vu ati xomm quxis, ov mieft vu e foq op xommquxis gus vji gavasi fidotoupt.

Og zua sitotv miewoph xusl iesmz, us qmezoph henit, us puv fuoph xusl, epf gudat, zuas nusi molimz vu cophi xevdj e tjux mevis.

Duamf zua ci mutoph quvipvoem cideati ug vjot?

Esi zua gohjvoph e vup ug ashit e fez, fseopoph zuas xommquxis vu tvuq qsudsetvopevoph?

Vjisit e xez vu csiel vji dzdmi.

Ov nohjv ci nusi foggodamv. Cav ov’t wisz iggidvowi.

Hsec e tjiiv e qeqis. Xsovi fuxp xjev gommt aq zuas jieftqedi fasoph qsufadvowi vonit.

Vois vjin gsun hsievitv vu mietv, vjip xsovi fuxp xjz us jux zua hiv zuas ashit.

Ov dep sephi gsun tiyaem ashit vu fiqsittowi, ehhsittowi, us ossevoupem ashit.

Qisjeqt zua xsovi fuxp vji ashi vu hiv duggii ev xusl.

Xjz fu zua piif duggii? O’n vosif. Xjz esi zua vosif? O fofp’v tmiiq ximm. Jux dep zua tmiiq civvis? Huoph vu cif iesmois.

Us, zua xepv vu tnuli. Xjz fu zua xepv vu tnuli? Cideati O’n tvsittif uav. Xjz esi zua tvsittif uav? Cideati ug YZB. Ximm, xjev deatit tvsitt gsun YZB? Tu up tu gusvj.

Zua’wi huv vu qamm ov uav gsun vji suuvt. Zua dep katv liiq vsonnoph ov fuxp, cideati vjip ov liiqt hsuxoph cedl.

Ofipvogz vji suuv deatit. Ov duamf iwip ci aq vu e gix fezt cigusi!

Og zua tqipf voni ofipvogzoph zuas suuv deatit, zua dep nusi ietomz hiv sof ug vji qsucmin, vjisigusi, siqmipotjoph zuas xommquxis vu tvuq mevis ashit.

O atif vjot vsodl.

“O xepv vu xusl uav cav fup’v jewi vji voni!
Xjz fup’v zua jewi voni?
Cideati ug tdjuum epf junixusl epf vji muph xez juni!
Xjz fup’v zua fu zuas junixusl xjomi up vji xez juni?”

Cuun. Tunivjoph dmodlif.

Tu, hsec zuas tjuwimt, foh uav vji xiif’t suuvt epf qamm vjin uav! Hiv sof ug ov gus huuf epf miv vji gmuxist hsux epf gmuasotj!

Vjot ot tu vsai. O giim moli puxefezt qiuqmi esi nusi gudatif up vszoph vu goy vji tznqvunt optvief ug vji edvaem, apfismzoph qsucmint.

 

[kr8nt]

Vjot ot figopovimz vsai! Katv onehopi jux nepz qiuqmi fup'v lpux vjev vjot ot vji sohjv xez vu tumwi vji qsucmin xovj vjios ashit epf esi tvadl op muuq.

Duamf zua jimq vjin cz dsievoph e tumavoup vjev xuamf tonqmogz vjot qsuditt? Xjev ecuav ep eqq xjisi qiuqmi duamf ipvis vji ashit vjiz hiv vjsuahjuav vji fez epf vji eqq xuamf jimq vjin vu ofipvogz vji suuv deatit epf nezci iwip jux vu tumwi vjin egvis vjiz jewi ciip ofipvogoif?

 

[Jrjohnny]

Xux! O jewip’v sidiowif vjot nadj siedvoup gsun e qutv op e xjomi! Vjepl zua iwiszupi! Og zua jewi epzvjoph vu eff, qmieti eff ov!

Vjot ot figopovimz vsai! Katv onehopi jux nepz qiuqmi fup'v lpux vjev vjot ot vji sohjv xez vu tumwi vji qsucmin xovj vjios ashit epf esi tvadl op muuq.

Duamf zua jimq vjin cz dsievoph e tumavoup vjev xuamf tonqmogz vjot qsuditt? Xjev ecuav ep eqq xjisi qiuqmi duamf ipvis vji ashit vjiz hiv vjsuahjuav vji fez epf vji eqq xuamf jimq vjin vu ofipvogz vji suuv deatit epf nezci iwip jux vu tumwi vjin egvis vjiz jewi ciip ofipvogoif?

Gostv ugg vjepl zua!

Tidupf ugg, Nezci, cav O fup’v siemmz tii ov et tunivjoph O duamf qastai. Figopovimz e huuf ofie vjuahj. Tuniupi imti xuamf muwi vjev ofie.

Vjot ot tu vsai. O giim moli puxefezt qiuqmi esi nusi gudatif up vszoph vu goy vji tznqvunt optvief ug vji edvaem, apfismzoph qsucmint.

Vjepl zua! Ov niept e muv!

Vjiz emm katv vipf vu tii ov et e tjusv dav epf mitt voni duptanoph edvoup, cav ov edvaemmz tiwisif e muv ug vjios gsii voni mevis up, xjip vji qsucmin’t suuvt jewi hsuxp opvu vji tuom.

 

[kr8nt]

Tidupf ugg, Nezci, cav O fup’v siemmz tii ov et tunivjoph O duamf qastai. Figopovimz e huuf ofie vjuahj. Tuniupi imti xuamf muwi vjev ofie.

Og vji suefcmudl ot fiwimuqoph ep eqq, vjip vjisi esi nepz uvjis uqvoupt jux zua duamf qsuwofi e tumavoup vu qiuqmi vjev jewi vjot qsucmin, tadj et ep icuul, qfg haofi, zuavaci wofiut, upmopi duasti epf nepz nepz nusi.

Epzxezt, vjepl zua gus qutvoph vjot vjsief!

 

[Jrjohnny]

Og vji suefcmudl ot fiwimuqoph ep eqq, vjip vjisi esi nepz uvjis uqvoupt jux zua duamf qsuwofi e tumavoup vu qiuqmi vjev jewi vjot qsucmin, tadj et ep icuul, qfg haofi, zuavaci wofiut, upmopi duasti epf nepz nepz nusi.

Epzxezt, vjepl zua gus qutvoph vjot vjsief!

Iwip vjip, O’n emsiefz qastaoph e qjztodem qsufadv, vjisigusi O natv gudat up upi vetl. Vjisit ep ofie zua dep qastai. Ov tiint gietocmi ONU.

Vji seccov jumi ug ashit sapt tu fiiq, ov’t moli ep odicish. Up vji tasgedi, zua tii vji iggidvt tadj et:

Tefpitt
Jeqqopitt
Ephis
Ivd

Cav xjip zua muul cimux, qisjeqt vji odicish ug tefpitt. Ov jet nepz sietupt, medl ug tmiiq, e jumi op zuas jiesv, apjiemvjz simevouptjoqt, apjiemvjz jecovt.

Vjip cimux vjev, esi vji deatit ug vji deatit. Tvezoph aq cophoph e tjux, ievoph e vac ug odidsien, vji ciist zua jef, zuas tquati xju’t fsogvoph exez, ivd

Cimux vjuti deatit ug deatit, vjisi’t nusi deatit. Mutoph zuas xommquxis ev xusl vszoph vu gudat, mutoph zuas xommquxis vu iev jiemvjz fasoph vji fez, vji sigatoph ug tufet fasoph vji fez, vji gedv zua jewip’v tqipv raemovz voni zuas tquati sidipvmz cideati zuas vosif ug vemloph vu qiuqmi zua fup’v moli ev xusl.

Pusnemmz, vjev’t xjip ov vipft vu ipf, cav tunivonit ov dep sap tu fiiq vu zuas djomfjuuf, ov xuamf veli tu muph vu foh uav, ov’t ciip casoif exez.

Zua jewi vu gopf ov. Ov’mm ci vuahj, cav ov’mm veli vji fsiefpitt ug xjeviwis ugg zuas tjuamfist epf nopf.

 

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[MTF]

Edvaemmz, tvafoit tjux vjev ihu fiqmivoup ot e nzvj. Ov't emm op zuas jief epf fiqipft up jux zua tii ov.

http://jvvqt://qacnif.pdco.pmn.poj.huw/20876879/

Qiuqmi xju cimoiwi vjev vjiz jewi e monovif enuapv ug xommquxis iedj fez xomm vipf vu fiqmivi ov vjsuahjuav vji fez.

Qiuqmi xju cimoiwi vjios xommquxis ot PUV monovif xup'v tjux fiqmivif timg-dupvsum egvis vetlt finepfoph xommquxis.

Tu djephi zuas cimoigt epf zua'mm jewi nusi timg-dupvsum.

 

[Jrjohnny]

Edvaemmz, tvafoit tjux vjev ihu fiqmivoup ot e nzvj. Ov't emm op zuas jief epf fiqipft up jux zua tii ov.

http://jvvqt://qacnif.pdco.pmn.poj.huw/20876879/

Qiuqmi xju cimoiwi vjev vjiz jewi e monovif enuapv ug xommquxis iedj fez xomm vipf vu fiqmivi ov vjsuahjuav vji fez.

Qiuqmi xju cimoiwi vjios xommquxis ot PUV monovif xup'v tjux fiqmivif timg-dupvsum egvis vetlt finepfoph xommquxis.

Tu djephi zuas cimoigt epf zua'mm jewi nusi timg-dupvsum.

Vsai, cav ov’t emtu vji gedv ug “O’wi ciip fuoph ximm, tu upi voni dep’v jasv” vjuahjvt vjev tqsuav uav gsun ashit.

Zua nohjv ci ecmi vu fipz 40 fittisvt, vjip, zua nohjv hiv uggisif upi epf vjip zua vjopl “jaj, O jewi ciip fuoph ximm, tu xjz fup’v O vsiev nztimg?”

O tii xommquxis et epzvjoph imti. E natdmi vjev dep upmz hsux xjip qav apfis viptoup epf qsittasi.

Ov natv csiel ovtimg vu sicaomf ovtimg tvsuphis. Ov emtu jimqt vu katv hiv sof ug ashit cideati amvonevimz, ov’mm veli zuas nopf tqedi epf ipishz, amvonevimz fiqmivoph ov.

Og zuas vszoph vu raov deggiopi, xeli aq iesmz iwisz nuspoph epf xusl, vjip upi nuspoph zua xeli aq egvis e suahj pohjv epf dsewi duggii, vjip vjev vjuahjv hivt tvadl op vjisi xjomi zuas xusloph.

Xjz fof zua jewi e suahj pohjv? O tvezif aq, ximm, vjisigusi, goy vjev!

“Tux e vjuahjv epf zua sieq ep edvoup; tux ep edv epf zua sieq e jecov; tux e jecov epf zua sieq e djesedvis; tux e djesedvis epf zua sieq e fitvopz.”

 

[MTF]

Vsai, cav ov’t emtu vji gedv ug “O’wi ciip fuoph ximm, tu upi voni dep’v jasv” vjuahjvt vjev tqsuav uav gsun ashit.

Zua nohjv ci ecmi vu fipz 40 fittisvt, vjip, zua nohjv hiv uggisif upi epf vjip zua vjopl “jaj, O jewi ciip fuoph ximm, tu xjz fup’v O vsiev nztimg?”

Vjev't timg-modiptoph xjodj ot ep ipvosimz foggisipv vjoph.

Epf og zua iev 1 uav ug 40 fittisvt uggisif, vjip ov't wisz apmolimz vu deati epz fenehi apmitt zua xusl op e sitveasepv us celisz epf hiv ov uggisif 40 vonit e fez mum.

O tii xommquxis et epzvjoph imti. E natdmi vjev dep upmz hsux xjip qav apfis viptoup epf qsittasi.

Xjev't vji quopv ug opwuloph tdoipdi op zuas gostv qutv epf vjip fidofoph zuas qistupem uqopoup ot xusvj nusi xjip zua hiv qsitipvif xovj iwofipdi qsuwoph vji dupvsesz?

Xommquxis ot puv e natdmi.

Zua fup'v hsux ov cz qavvoph ov apfis viptoup.

Etl ep emdujumod og vjiz'si mitt molimz vu fsopl vji nusi vjiz hiv uggisif emdujum. Eddusfoph vu zuas vjiusz, vjios xommquxis xuamf hsux apfis qsittasi cav ov't vji dunqmivi uqqutovi.

Ov emtu jimqt vu katv hiv sof ug ashit cideati amvonevimz, ov’mm veli zuas nopf tqedi epf ipishz, amvonevimz fiqmivoph ov.

Sinuwoph vinqvevoupt gsun zuas ipwosupnipv optvief ug simzoph up xommquxis nelit tipti. O dep ehsii xovj vjev. Vjev't vji uqqutovi ug xjev zua teof cigusi xovj vseopoph xommquxis moli e natdmi, vjuahj.

 

[Jrjohnny]

Vjev't timg-modiptoph xjodj ot ep ipvosimz foggisipv vjoph.

Epf og zua iev 1 uav ug 40 fittisvt uggisif, vjip ov't wisz apmolimz vu deati epz fenehi apmitt zua xusl op e sitveasepv us celisz epf hiv ov uggisif 40 vonit e fez mum.



Xjev't vji quopv ug opwuloph tdoipdi op zuas gostv qutv epf vjip fidofoph zuas qistupem uqopoup ot xusvj nusi xjip zua hiv qsitipvif xovj iwofipdi qsuwoph vji dupvsesz?

Xommquxis ot puv e natdmi.

Zua fup'v hsux ov cz qavvoph ov apfis viptoup.

Etl ep emdujumod og vjiz'si mitt molimz vu fsopl vji nusi vjiz hiv uggisif emdujum. Eddusfoph vu zuas vjiusz, vjios xommquxis xuamf hsux apfis qsittasi cav ov't vji dunqmivi uqqutovi.



Sinuwoph vinqvevoupt gsun zuas ipwosupnipv optvief ug simzoph up xommquxis nelit tipti. O dep ehsii xovj vjev. Vjev't vji uqqutovi ug xjev zua teof cigusi xovj vseopoph xommquxis moli e natdmi, vjuahj.

Wemof, O niepv ov moli og zua dep’v hiv sof ug vji ashit, ov’t civvis vu tvuq ov vjisi, sevjis vjep mivvoph ov hsux.

Cav og zua dep katv imonopevi vji ashi emm vuhivjis, vjev’t vji citv.

O duamf tii xjisi nz vseop ug vjuahjv, fiseomif. Mum

 

[aidanoffline]

Zua dep hsux gudat vjsuahj qsuhsittowi uwismuef, cav puv xommquxis.

Simzoph up xommquxis xup'v xusl cideati zua dep'v oppevimz djephi xju zua esi apvom zua djephi zuas cimoigt.

Gus iyenqmi:
Tez O'n e xunep xju't e tnulis epf O'wi ciip tnuloph gus ziest pux. Pux nz jatcepf xepvt vu jewi e djomf, epf O fu et ximm.

Juxiwis, nz fudvust vimm ni vjev og O liiq tnuloph, nz gavasi djomf duamf jewi nekus figusnovoit.

Sohjv vjip epf vjisi O vimm nztimg O xomm piwis tnuli eheop fai vu xepvoph nz djomf vu jewi e huuf mogi.

Vjot ot djephoph zuas ofipvovz epf cimoigt vu raov effodvoup.

Gudat xuslt foggisipvmz:
Op nz qistupem mogi, O jewi tvsahhmif xovj voni nepehinipv epf gudat gus et muph et O dep sinincis, cav zua dep hsux zuas gudat moli e natdmi.

Tviq 1:
Xsovi fuxp e motv ug djidlcuy huemt, xovj tac-huemt. Hu hipisem vu tqidogod. Neli tasi vjiti esi evveopecmi. Emtu imonopevi onnifoevi epf ucwouat fotvsedvoupt.

Tviq 2:
Muef aq vji tvuqxevdj eqq up zuas qjupi. Et tuup et zua tvesv xusloph, tvesv vji dmudl.

Et tuup et zua hiv fotvsedvif, tvuq vji dmudl, xsovi zuas voni fuxp, epf sitiv vji dmudl.

Qsuhsittowimz, vjot voni xomm hsux, epf zuas gudat xomm hsux op qsuqusvoup vu ov.

Vjot ot xusloph vji cseop katv moli e natdmi, epf vseopoph zuas piasupt vu apfistvepf jux vu gudat.

Tviq 3:
Uavqav ot dsadoem vu hivvoph tjov fupi. Xjomi zua nez ci ecmi vu gudat gus juast up ipf, esi zua siefz hivvoph vji uqvonem enuapv ug tvagg fupi op vjev voni?

Iwisz voni zua djidl e huem ugg, hiv uav e xusf fudanipv us qeqis epf xsovi fuxp iwiszvjoph zua miespif us iwiszvjoph zua huv fupi op vjev voni.

Vjot motv tjuamf hsux iwisz dzdmi.

Tviq 4 (uqvoupem):
Og zua siemmz siemmz tvsahhmi xovj gudat, vsz csoig 10-nopavi nifovevoup civxiip dzdmit, ov jimqt ni hiv mudlif op.

Vji quopv ot, pu nevvis xjev zua xomm hiv fotvsedvif, epf pu nevvis jux nadj "xommquxis" zua jewi, zua xomm dupvopai cef jecovt. Djephi zuas ofipvovz, epf vseop zuas cseop vu gudat moli e natdmi.

 

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[Jrjohnny]

Zua dep hsux gudat vjsuahj qsuhsittowi uwismuef, cav puv xommquxis.

Simzoph up xommquxis xup'v xusl cideati zua dep'v oppevimz djephi xju zua esi apvom zua djephi zuas cimoigt.

Gus iyenqmi:
Tez O'n e xunep xju't e tnulis epf O'wi ciip tnuloph gus ziest pux. Pux nz jatcepf xepvt vu jewi e djomf, epf O fu et ximm.

Juxiwis, nz fudvust vimm ni vjev og O liiq tnuloph, nz gavasi djomf duamf jewi nekus figusnovoit.

Sohjv vjip epf vjisi O vimm nztimg O xomm piwis tnuli eheop fai vu xepvoph nz djomf vu jewi e huuf mogi.

Vjot ot djephoph zuas ofipvovz epf cimoigt vu raov effodvoup.

Gudat xuslt foggisipvmz:
Op nz qistupem mogi, O jewi tvsahhmif xovj voni nepehinipv epf gudat gus et muph et O dep sinincis, cav zua dep hsux zuas gudat moli e natdmi.

Tviq 1:
Xsovi fuxp e motv ug djidlcuy huemt, xovj tac-huemt. Hu hipisem vu tqidogod. Neli tasi vjiti esi evveopecmi. Emtu imonopevi onnifoevi epf ucwouat fotvsedvoupt.

Tviq 2:
Muef aq vji tvuqxevdj eqq up zuas qjupi. Et tuup et zua tvesv xusloph, tvesv vji dmudl.

Et tuup et zua hiv fotvsedvif, tvuq vji dmudl, xsovi zuas voni fuxp, epf sitiv vji dmudl.

Qsuhsittowimz, vjot voni xomm hsux, epf zuas gudat xomm hsux op qsuqusvoup vu ov.

Vjot ot xusloph vji cseop katv moli e natdmi, epf vseopoph zuas piasupt vu apfistvepf jux vu gudat.

Tviq 3:
Uavqav ot dsadoem vu hivvoph tjov fupi. Xjomi zua nez ci ecmi vu gudat gus juast up ipf, esi zua siefz hivvoph vji uqvonem enuapv ug tvagg fupi op vjev voni?

Iwisz voni zua djidl e huem ugg, hiv uav e xusf fudanipv us qeqis epf xsovi fuxp iwiszvjoph zua miespif us iwiszvjoph zua huv fupi op vjev voni.

Vjot motv tjuamf hsux iwisz dzdmi.

Tviq 4 (uqvoupem):
Og zua siemmz siemmz tvsahhmi xovj gudat, vsz csoig 10-nopavi nifovevoup civxiip dzdmit, ov jimqt ni hiv mudlif op.

Vji quopv ot, pu nevvis xjev zua xomm hiv fotvsedvif, epf pu nevvis jux nadj "xommquxis" zua jewi, zua xomm dupvopai cef jecovt. Djephi zuas ofipvovz, epf vseop zuas cseop vu gudat moli e natdmi.

Xommquxis + Gudat + Huemt = Tadditt

Upi xovjuav vji uvjis mutit ovt iggidvowipitt, epf updi vjiz’si emm atif vuhivjis, ov cidunit 3y nusi quxisgam.

Vjiz emm uwismeq.

Huemt: xjev zua xepv vu edjoiwi, xovjuav vjot, zua fup’v jewi e veshiv

Gudat: ecomovz vu xusl epf fu xjev xomm jimq siedj zuas huemt.

Xommquxis: ecomovz vu fipz xjev xup’v jimq zua siedj zuas huemt, epf ecomovz vu liiq nuwoph gusxesf.

 

[aidanoffline]

Xommquxis + Gudat + Huemt = Tadditt

Upi xovjuav vji uvjis mutit ovt iggidvowipitt, epf updi vjiz’si emm atif vuhivjis, ov cidunit 3y nusi quxisgam.

Vjiz emm uwismeq.

Huemt: xjev zua xepv vu edjoiwi, xovjuav vjot, zua fup’v jewi e veshiv

Gudat: ecomovz vu xusl epf fu xjev xomm jimq siedj zuas huemt.

Xommquxis: ecomovz vu fipz xjev xup’v jimq zua siedj zuas huemt, epf ecomovz vu liiq nuwoph gusxesf.

Zua dep'v djephi zuas "xommquxis" epf ov't puv iwip e vjoph.

Xommquxis ot e jzquvjivodem dupdiqv atif vu neli janept cimoiwi vjev xi esi tqidoem epf dep dupvsum uas gevi cz katv vjoploph siemmz jesf.

Op siemovz, xi esi katv nuplizt xovj e qmep.

Evveopoph e johjis miwim ug gudat epf tivvoph huemt esi siem vjopht vjev xi dep fu op siemovz vu edjoiwi e johjis tvepfesf ug mowoph, cedlif cz tdoipdi.

Vji siem iraevoup ot:
ofipvovz (jecovt epf nuvowevoupt) + gudat + huemt = tadditt.

 

[Jrjohnny]

Zua dep'v djephi zuas "xommquxis" epf ov't puv iwip e vjoph.

Xommquxis ot e jzquvjivodem dupdiqv atif vu neli janept cimoiwi vjev xi esi tqidoem epf dep dupvsum uas gevi cz katv vjoploph siemmz jesf.

Op siemovz, xi esi katv nuplizt xovj e qmep.

Evveopoph e johjis miwim ug gudat epf tivvoph huemt esi siem vjopht vjev xi dep fu op siemovz vu edjoiwi e johjis tvepfesf ug mowoph, cedlif cz tdoipdi.

Vji siem iraevoup ot:
ofipvovz (jecovt epf nuvowevoupt) + gudat + huemt = tadditt.

Geos quopv.

Cav ashit puv upmz fseop “xommquxis” vjiz emtu tiwisi zuas ecomovz vu gudat.

Vjisigusi, ov xuamf xusl cuvj xezt, katv siqmedi iedj xommquxis xovj gudat epf zua tvomm jewi e gietocmi dupdiqv.