How to Remove Permanent Marker from Your Shoes

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Shoes can be made up of a variety of materials such as leather, nylon, polyester, and acrylic. If you need to remove a permanent ink stain from the fabric of your shoes, then use the distilled white vinegar method. On the other hand, if you need to remove a permanent ink stain from leather, then try sunscreen. Alternatively, the magic eraser is a great solution to removing stains from both fabric and leather.

EditSteps

EditUsing Distilled White Vinegar on Fabric

  1. Combine the ingredients. Mix of distilled white vinegar, of dishwasher soap, and 2 cups of cool water. Use a large mixing spoon to combine the ingredients. Mix until the ingredients are well combined.[1]
  2. Test on a discreet spot. Use a clean, white rag or cloth to test the solution on a small, hidden part of the shoe. Let the solution set for one minute. Then, blot the spot with a wet, clean cloth to remove the solution. Look for any discoloration, residue, or stains left by the solution. Choose a different method if there are any unwanted effects.[2]
    • Alternatively, test the solution on an old shoe first before using it on the shoe in question.
    • You always want to test any cleaning solution on a small surface before applying it to larger surfaces. This way you can avoid any unwanted effects.
  3. Dab the solution onto the affected area. You can do this by using a clean sponge, cloth, or rag. Let the solution set for 30 minutes. While the solution is setting, dab the stain with more solution every five minutes.[3]
  4. Rinse the stain with cool water. Run a clean dry cloth or rag under cool water. Then, remove the solution by sponging the stain with the wet cloth. Sponge until the stain is removed. Re-wet your cloth if necessary.[4]
    • Use a clean dry cloth to blot the fabric until it is dry.
    • If the stain remains, use a clean cloth to blot the stain with rubbing alcohol until it is removed. Sponge the stain with clean, cool water and blot until dry.[5]

EditRemoving Stains from Leather with Sunscreen

  1. Squeeze a pea-sized amount of sunscreen onto a clean cloth. Make sure to use white, creamy sunscreen as opposed to colored or spray sunscreen. Use a white rag or cloth so you will be able to see if the sunscreen is removing the coloring of the leather.[6]
    • If you start out with a small amount of sunscreen, removing the coloring of the leather should not be a problem.
  2. Rub the stain in small, circular motions. Use gentle pressure when rubbing the stain so as not to remove any coloring of the leather. If it is a large stain, only work on small sections at a time.[7]
    • While removing the stain, use more sunscreen as needed.
  3. Rinse with warm water and soap. Once the stain is removed, clean the area with mild soap and water. Use a clean cloth or rag to clean the area. Also use a clean, dry cloth to dry the area.[8]
    • You may need to use a leather conditioner to restore the affected area. A conditioner will also protect the leather from further damage.

EditUsing a Magic Eraser to Remove Stains

  1. Purchase the magic eraser. You can find a magic eraser in the cleaning section of your grocery store or pharmacy. The magic eraser is a great way to remove permanent marker stains from fabric and leather.[9]
    Remove Permanent Marker from Your Shoes Step 8.jpg
    • If the stain on your shoes covers both fabric and leather parts, consider using this product.
  2. Wet the magic eraser. Run the sponge under cool water. Before using it, squeeze out any excess water. Use small, circular movements to rub the stain. While rubbing the stain, use gentle, but firm pressure.[10]
    • Do not rub too hard. Rubbing too hard may lift the coloring of the leather, which you do not want.
  3. Rinse with water and soap. Once the stain is removed, clean the affected area with water and mild soap. Use a clean cloth to do this. Then use a clean, dry cloth to dry the area.[11]

EditTips

  • There are professional cleaning products that may be able to remove permanent ink stains from leather such as Leather Magic, Ink Off, and Guardsman.[12]
  • The faster you can treat a stain, the easier it is to remove.

EditWarnings

  • Do not use distilled white vinegar on cotton or linen.[13]
  • Do not use nail polish remover or rubbing alcohol on triacetate, acetate, or rayon fabrics.[14]
  • Do not use hair spray or nail polish remover on leather.[15]

EditSources and Citations

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How to Become a Local Guide on Google Maps on an iPhone

This wikiHow teaches you how to create a “Local Guide” account with Google in order to earn rewards through the Google Maps app. Local Guides can earn points by writing reviews, uploading photos, and updating Google Maps location information.

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EditSteps

  1. Open the Google Maps app. If you aren’t already signed into your primary Google account in the Maps app, you’ll need to do so with your Google email address and password. You can’t become a Local Guide without being signed in.
    Become a Local Guide on Google Maps on an iPhone Step 1.jpg
  2. Tap . It’s in the top right corner of your screen.
    Become a Local Guide on Google Maps on an iPhone Step 2.jpg
  3. Tap . You’ll find this in the first group of options in the Menu here.
    Become a Local Guide on Google Maps on an iPhone Step 3.jpg
    • You won’t be able to proceed past this point without signing into your Google account.
  4. Tap the “Get started” link. This is below the text at the top of the screen.
    Become a Local Guide on Google Maps on an iPhone Step 4.jpg
    • If you don’t see this option, make sure you’re on the Contribute tab.
  5. Tap .
    Become a Local Guide on Google Maps on an iPhone Step 5.jpg
  6. Tap .
    Become a Local Guide on Google Maps on an iPhone Step 6.jpg
  7. Type in the name of your city. You’ll do this at the top of this screen.
    Become a Local Guide on Google Maps on an iPhone Step 7.jpg
  8. Tap your city’s name to confirm. You should see your city’s name pop up in a drop-down menu below your typing.
    Become a Local Guide on Google Maps on an iPhone Step 8.jpg
  9. Tap the boxes on this page. There are two boxes that need checking in order for you to continue:
    Become a Local Guide on Google Maps on an iPhone Step 9.jpg
    • I am 18 years or older and agree to the program rules.
    • I agree to receive email updates about the Local Guide community.
  10. Tap . This will prompt Google to review your information, so you’ll need to wait for a few seconds.
    Become a Local Guide on Google Maps on an iPhone Step 10.jpg
  11. Tap . You are now a local guide! Adding information about your surroundings (e.g., reviews or photos) will add points to your account. You can use your accumulated points to earn rewards like exclusive products from Google and more Drive space.[1]
    Become a Local Guide on Google Maps on an iPhone Step 11.jpg
    • You can add photos or reviews to a location by searching for it in Google Maps, tapping its name card at the bottom of the screen, and tapping the Add photos section or the line of stars below the contact information area.
    • Some public establishments won’t accept reviews, edit suggestion, or photos.

EditTips

  • You can update your city location at any time.

EditWarnings

  • If you don’t check one or both of the boxes listed below the city field, you won’t be able to proceed.

EditSources and Citations

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How to Keep an Old Cat Young at Heart

Just like people, many cats start to slow down as they get older. By making a few simple accommodations, you can help keep your senior cat happy, comfortable, and young at heart. By encouraging activity and stimulation, making age-appropriate accommodations, and remaining diligent about your cat’s health, you can help your feline enjoy their golden years.

EditSteps

EditEncouraging Activity and Stimulation

  1. Play with your cat. One of the best ways to keep your older cat young at heart is to encourage ability-appropriate play. Playtime helps keep your cat’s body and mind active.[1]
    Keep an Old Cat Young at Heart Step 1.jpg
    • Dangle a toy for your cat to swat at while they’re lying down.
    • Drag a ribbon across the floor.
    • Purchase motorized toys for your cat to chase (look for items with slower settings).
  2. Keep a regular routine. Cats thrive on routine. Making playtime a regular, scheduled part of your day helps to keep your cat happy and healthy, while helping them to feel calm and secure.
    Keep an Old Cat Young at Heart Step 2.jpg
    • Aim to spend 30 minutes playing 1-2 times per day.
    • Schedule play time for before you head out for work each day.
    • Schedule a second play time for when you return.
  3. Introduce a cat companion. Cats are very territorial, and may not be initially open to sharing their space with a new cat. Nevertheless, the introduction of a new animal can help to stimulate your cat.[2] The ideal companion will be:
    Keep an Old Cat Young at Heart Step 3.jpg
    • Younger (ideally a kitten)
    • Smaller.
    • The opposite gender.
    • Fixed.

EditMaking Age-Appropriate Accommodations

  1. Announce your presence. Older cats can be hard of hearing or otherwise easily startled. You can prevent a nervous reaction in your cat by calling ahead into a room before you enter.[3]
    Keep an Old Cat Young at Heart Step 4 Version 2.jpg
    • You might say, “Alfie, are you in here?”
    • You might place a bell on door handles in your home.
  2. Make your home safe and cozy. If your cat is having trouble getting around, stop to make sure they can access everything they need. Also, providing your cat with a nice, warm place to sleep is a great way to keep them feeling good.[4]
    Keep an Old Cat Young at Heart Step 5.jpg
    • Provide a stool that helps your cat access a favorite sleeping spot
    • Provide a cozy cat bed
    • Set up a heating pad to help keep your cat warm
    • Keep the temperature in your house at a comfortable level
  3. Make resources accessible. If your cat is experiencing mobility issues, it may be time to reevaluate your litter box (or boxes). Additionally, if your house is large or multi-leveled, it is important to place cat resources—food/water and litter boxes—in more than one location.[5]
    Keep an Old Cat Young at Heart Step 6.jpg
    • Choose a litter box with low sides.
    • Place litter boxes and food resources in multiple locations.
  4. Shower your cat with love! Cats are most happy when they receive genuine attention. Continue to show love to your senior cats in the same ways you always have.[6] You can show your cat love by:
    Keep an Old Cat Young at Heart Step 7 Version 2.jpg
    • Petting.
    • Taking naps together.
    • Brushing your cat’s fur.
    • Providing treats.

EditKeeping Your Senior Cat Healthy

  1. Choose a senior-specific diet. Talk to your vet about moving your cat onto a senior specific diet. Additionally, older cats may prefer to eat smaller amounts more often.[7]
    Keep an Old Cat Young at Heart Step 8.jpg
    • Look for special cat food blends that aim to help with joint pain, urinary tract problems, and other common issues for older cats.
    • If your cat has grown picky, try warming up the food.
  2. Schedule more frequent visits to the vet. Just like humans, older cats are prone to more ailments. As such, frequent vet appointments can help detect problems early on.[8]
    Keep an Old Cat Young at Heart Step 9.jpg
    • Consult your vet to determine how often to bring your cat in.
    • As a general rule, take your cat to see the vet about every six months.
  3. Watch for changes. Medical issues can develop quickly in an older cat, even despite frequent vet check-ups. So be sure to watch for any sudden changes to your cat’s body or behavior.[9] Look for things like:
    Keep an Old Cat Young at Heart Step 10 Version 2.jpg
    • Weight loss.
    • Loss of appetite.
    • Changes in activity level.
    • Changes in litter box behavior.

EditSources and Citations

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How to Choose the Healthiest Sushi Dishes

Sushi can be a healthy option when eating out, as it can be low in calories and high in things like omega 3 fatty acids. However, not all sushi rolls are equally healthy. Make sure you choose ingredients that are low calorie and prepared in a healthy fashion. You should also watch portion size. Stay away from specialty rolls, which tend to be larger, and limit yourself to two rolls when eating out.

EditSteps

EditChoosing Your Proteins

  1. Go for salmon and tuna. When choosing healthy proteins, salmon and tuna are your best options. These are rich in omega 3 fatty acids, which are great for heart health, as well as high in protein and vitamin D. When choosing rolls, look for rolls that contain salmon and tuna.[1]
    Choose the Healthiest Sushi Dishes Step 1.jpg
    • However, just because a roll has salmon or tuna does not necessarily mean it’s healthy. Watch out for high calorie ingredients, like cream cheese, for optimal health.
  2. Limit your intake of eel. Eel is a healthy source of omega 3 acids as well, but is often prepared in brown, sugary sauces. It’s best to limit yourself to one eel roll when eating at a sushi restaurant. This will help you avoid extra sugar and calories.[2]
    Choose the Healthiest Sushi Dishes Step 2 Version 2.jpg
  3. Opt for fish without added ingredients. The little additives, the better. The fish found in sushi is very healthy, but additives can add unnecessary calories. Look for rolls that mostly fish, rice, and seaweed. Stay away from rolls with additives like cream cheese, tempura, and mayonnaise. Stick to mixtures that mostly use fish and vegetables.[3]
    Choose the Healthiest Sushi Dishes Step 3.jpg
  4. Look for meats that are steamed, grilled, or raw. How meat is prepared can affect its health. When choosing meats, look for steamed, grilled, and raw options. These meats have not been tampered with as much, which means they will have less added calories from things like sauces, sugars, and oils.[4]
    Choose the Healthiest Sushi Dishes Step 4.jpg

EditSelecting Other Ingredients

  1. Choose veggie rolls. Try ordering one veggie roll in addition to a fish roll. Veggie rolls are lower in calories and help you get needed vitamins and minerals from vegetables.[5]
    Choose the Healthiest Sushi Dishes Step 5.jpg
    • Go for veggie rolls without a lot of extra seasonings, sauces, or other ingredients.
    • Opt for healthy veggies like cucumbers, carrots, and sea vegetables.
  2. Order avocado in moderation. Avocados are very healthy. Adding a avocado roll at a sushi restaurant can be a healthy choice. However, they are high in calories. Go for only one roll containing avocado when eating at a sushi restaurant.[6]
    Choose the Healthiest Sushi Dishes Step 6.jpg
  3. Ask for brown rice or rice-free wraps. Rice can be a healthy carb, but brown rice is generally better than white rice. See if you can substitute white rice for brown rice in a wrap. If this is not permitted, see if there are any rice-free wraps available.[7]
    Choose the Healthiest Sushi Dishes Step 7.jpg
    • See if the restaurant offers cucumber wraps or wraps made with seaweed.[8]
  4. Add wasabi. Wasabi is often served on the side with sushi. You can dip your sushi in wasabi to add flavor and a little spiciness. If you enjoy the taste of wasabi, add it freely to your sushi as it has health benefits as it’s packed with antioxidants.[9]
    Choose the Healthiest Sushi Dishes Step 8.jpg
    • You only need to dab a small amount of wasabi on your sushi for added flavor and health benefits.
  5. Garnish your food with ginger. Pickled ginger can be placed on your sushi before you eat it. Ginger is a good source of potassium and magnesium and may help boost the immune system. Try garnishing your sushi with ginger or eating the ginger raw.[10]
    Choose the Healthiest Sushi Dishes Step 9.jpg

EditAvoiding Unhealthy Options

  1. Request low sodium soy sauce. Soy sauce is high in salt. Low sodium soy sauce has about 25% less sodium than regular soy sauce, so request that whenever possible.[11]
    Choose the Healthiest Sushi Dishes Step 10.jpg
    • Soy sauce is never low in sodium, however. Even low sodium soy sauce is very salty, so avoid adding high amounts of soy sauce to your sushi.
  2. Skip tempura rolls and crunchy sushi. Tempura rolls are often served as an appetizer. These are vegetables coated in breading and deep fried. Some sushi rolls may also be crunchy and contain tempura. In general, skip tempura when eating at a sushi restaurant if you want to eat healthy.[12]
    Choose the Healthiest Sushi Dishes Step 11.jpg
  3. Avoid fancier rolls. Specialty rolls include things like rainbow rolls, dynamite rolls, Philadelphia rolls, and spider rolls. These rolls are packed with extra ingredients, such as cream cheese, and tend to be larger. This makes them much higher in calories than regular rolls.[13]
    Choose the Healthiest Sushi Dishes Step 12.jpg
    • If you really want to try a specialty roll, offer to split one friends. They can be good for a group setting, as everyone can try a small amount without going overboard.
  4. Stick to two rolls. In general, two rolls should provide enough calories for a healthy dinner. Limit yourself to only two rolls when eating at a sushi restaurant.[14]
    Choose the Healthiest Sushi Dishes Step 13.jpg

EditSources and Citations

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How to Use a Colander As a Planter

A colander can make a great planter. You can make one as a gift for a friend or for your own home. You will need some landscape fabric, scissors, and chains to alter a colander. With a just a few tweaks, you can easily keep plants healthy in a colander.

EditSteps

EditPainting Your Colander

  1. Clean your colander. To start, clean your colander. Use white vinegar as this will wipe down the colander and remove any great or residue. Add a small amount of vinegar to a paper towel and gently wipe the colander down.[1]
    Use a Colander As a Planter Step 1.jpg
    • If the colander is a little wet after cleaning, set it aside until it’s dry. You can also dry patting it dry with paper towels.
  2. Add primer. You want to start with spray paint primer. This will help your paint stay on better.[2] Spray paint outside with a large drop cloth underneath your colander. It’s best to set the colander on top of something high up, to avoid slouching while spray painting. For example, set it on a work bench outside.[3]
    Use a Colander As a Planter Step 2.jpg
    • To spray paint, make horizontal swiping motions. This will help the paint be distributed evenly. Keep going back and forth, making horizontal stripes, until the colander is completely coated with primer.
    • Make sure to read the instructions on any primer or spray paint you use. You want to make sure you follow any specific instructions.
  3. Paint your colander after the primer dries. Primer take about two hours to dry. After the primer dries, spray paint your colander in your chosen color.[4] Remember to use horizontal swiping motions while you spray paint and read the instructions on your spray paint can.[5]
    Use a Colander As a Planter Step 3.jpg
    • Depending on your type of spray paint, you may be able to get away with a single coat. If your paint looks thin, however, add a second coat of paint after the first one dries.
  4. Allow your colander to dry. You want to be completely certain your colander is completely dry before proceeding. Let your colander sit overnight to dry. Put it in a safe place, such as an outdoor shed with a door that closes, to prevent damage.[6]
    Use a Colander As a Planter Step 4.jpg

EditLining the Colander

  1. Cut out a circle of landscape fabric. Use more fabric than you think you will need. You will trim it down later. Use a pair of scissors to trim your landscape fabric into a circle.[7]
    Use a Colander As a Planter Step 5.jpg
    • Set your colander upside on the landscape fabric. Draw a circle an inch or two bigger than the colander to cut out. The circle does not have to be perfectly round.
    • If you can’t find landscape fabric, set coffee filters inside the colander instead. Set down as many as you need to cover the inside of the colander completely.
  2. Fit the fabric inside the colander. Place the landscape fabric in your colander. Flatten it against the bottom and sides of the colander so it’s covering most of the colander’s interior.[8]
    Use a Colander As a Planter Step 6.jpg
  3. Trim as needed. If you have any extra fabric pouring over the sides of the colander, trim it. When you’re done, the landscape fabric should fit neatly into the colander. You shouldn’t have any excess fabric spilling out.[9]
    Use a Colander As a Planter Step 7.jpg
    • Again, the circle does not have to perfectly round. You will be filling the colander with soil and then plants, so the fabric will not be highly visible.

EditAdding Your Plant

  1. Add a small amount of potting soil. Get potting soil at a greenhouse and most department stores. Add a small amount of potting soil at first, just enough to secure the landscape fabric.[10]
    Use a Colander As a Planter Step 8.jpg
  2. Place your plant or seeds in the soil. If you’re transporting a plant into the colander, make sure to remove it with a spade at the roots. Then, insert the roots into the new soil. If you’re planting seeds, consult their label. This should tell you how deep to plant them.[11]
    Use a Colander As a Planter Step 9.jpg
  3. Add extra dirt as necessary. You want to make sure you cover the roots of a plant you transported to the colander. You also may need to add more soil to assure a seed is planted deep enough. Add extra soil as necessary to your colander.[12]
    Use a Colander As a Planter Step 10.jpg

EditHanging Your Colander

  1. Cut your chains. Use wire cutters to cut your chains. Cut them to the length you want. For example, cut them around a foot in length if you’re going to hang your plant from a ceiling in your kitchen. Cut out three chains of equal length.[13]
    Use a Colander As a Planter Step 11.jpg
    • It’s important the chain’s lengths be equal, so use a ruler.
  2. Attach three chains to your colander. Attach hooks on one end of each chain. Feed the hooks through the slots in the colander. You should have three hooks that essentially surround the colander, keeping it balanced. Keep the hooks roughly equal distances from one another. This should keep the colander steady when it’s hanging.[14]
    Use a Colander As a Planter Step 12.jpg
  3. Bring the chains together using an S-hook. An S-hook is a larger hook shaped like an “S.” You can get one at a local department store. Hook all three chains together using the S-hook.[15]
    Use a Colander As a Planter Step 13.jpg
  4. Hang the colander where you want it. You can hang the colander off of a mantel or ceiling hook in your kitchen. You can also hang it outdoors, using hooks around your porch or railing.[16]
    Use a Colander As a Planter Step 14.jpg

EditThings You’ll Need

  • Primer
  • Spray paint
  • S-hook
  • Chains
  • Colander
  • Wire cutters
  • Landscape fabric
  • Scissors
  • Potting soil
  • A plant or seeds

EditSources and Citations

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How to Exercise the Teardrop Thigh Muscle

The vastus medialis oblique – also known as the VMO or teardrop thigh muscle – is an extensor muscle located on the inside of the thigh just above the knee. There are several exercises that could strengthen the VMO. Squats are especially helpful. A variety of seated exercises like leg presses and thigh contractions are also helpful. Moving your legs using step-ups and lunges can also strengthen the VMO.

EditSteps

EditSquatting

  1. Do a double-leg squat.[1] The double-leg squat is the basic squat form. To get started, stand with your legs shoulder-width apart. Cross your arms over your chest. Lower yourself down slowly as if you’re sitting in a chair. Keep your chest and head up and your eyes forward.[2]
    Exercise the Teardrop Thigh Muscle Step 1.jpg
    • Stop squatting when you feel as though you cannot lower yourself any further, and slowly stand back up.
    • Your knees should not extend past the end of your toes.
    • At the bottom of your squat, hold the position for about five seconds. Repeat 12-15 times.
    • If you wish to engage your lateral hip stabilizers, you could step into an elastic band and pull it into position just above your knees before beginning the squat.
    • A simple variation – the single-leg squat – is performed in the exact same way as the standard double-leg squat, but, as its name implies, you stand on just one leg while doing it.[3]
  2. Squat on unstable surfaces. Fold your arms over your chest in an ‘X’. Stand on a foam pad or rubber air disc – both of which are available at sporting goods stores – and place your feet slightly wider than shoulder width apart. Focus your eyes on a point in front of you and bend slightly at the knees. Lower your butt as if you are about to sit while keeping your chest and head up.[4]
    Exercise the Teardrop Thigh Muscle Step 2.jpg
    • When you achieve a 60-degree angle at the knees, hold the position for a second or two, then slowly stand back up.
    • Keep your back straight throughout.
    • Repeat 12 to 15 times.
  3. Squat on a wedge. Squat as you normally would in a double leg squat, but stand on an inclined plane with your toes facing downward (toward the lower edge of the wedge). A plane angled at 25 or 30 degrees should be sufficient to achieve increased VMO activation.[5]
    Exercise the Teardrop Thigh Muscle Step 3.jpg
  4. Squat slowly. When performing a squat – either a double leg squat, a squat on unstable surfaces, or another type – do so at about 70-50% of the speed you normally would. For instance, if you normally take two seconds to squat, try squatting over a period of three or four seconds instead.[6]
    Exercise the Teardrop Thigh Muscle Step 4 Version 2.jpg
    • A slow squat will increase muscular strength and help you achieve constant muscular tension.
    • Do not reduce your squat speed by more than half.
  5. Squat lower than you normally do. A good squat will achieve a 60-degree bend in your knees. But if you can get even lower – to a knee angle of 80 degrees – you will activate your VMO even more.[7]
    Exercise the Teardrop Thigh Muscle Step 5.jpg
    • A squat of between 50 and 80 degrees is ideal, and will help you exercise your VMO.
  6. Do knee bends. Knee bends are a simple squat variant. Just stand a foot or two away from a wall with your feet shoulder-width apart. Lean against the wall and angle your toes out and slightly to the sides.[8]
    Exercise the Teardrop Thigh Muscle Step 6.jpg
    • Slide your back slowly down the wall, keep your knees in a straight line between your feet and hips. Do not allow your knees to bend in towards each other.
    • When your knees extend to a point where they are about the same distance from the wall as your mid foot, slide back up the wall, tensing your teardrop thigh muscle as you do so.
    • Place a Swiss ball between your back and the wall for a smoother motion.

EditMoving Your Legs

  1. Perform a lunge.[9] A lunge is a body resistance exercise that works the legs. To get started, assume a standing position and set one foot in front of the other until your leg forms a 90-degree angle. Your rear leg should extend out behind you and the thigh of your front leg should be parallel to the ground.[10]
    Exercise the Teardrop Thigh Muscle Step 7 Version 2.jpg
    • Keep your back in a neutral position throughout the lunge. Do not flatten the curve of the lower back or arch your back.
    • Do not let your knee go beyond your toes. In other words, when you bend the leg that you’ve extended out in front of you, the knee should not bend more than 90 degrees. If you cannot achieve a 90-degree bend in the knee, bend as deep as you possibly can.
    • Hold the position for 10-20 seconds, then switch to your other leg.
  2. Do a step-up exercise. A step-up exercise, as its name implies, involves stepping up and onto a large crate or box. The box should be about as high as your knee. To get started, stand with your feet shoulder-width apart with your toes six inches from the box. Place one foot firmly on the box or crate, then drive your body weight forward and up to get on top of the box. Step down and repeat with your other leg.[11]
    Exercise the Teardrop Thigh Muscle Step 8.jpg
    • In a variation, you could try stepping up onto the box laterally (from the side). Keep the box or crate about six inches from the outside of the foot you wish to place on the crate first. With the box at your side, step up with the foot closest to it. Leave room to bring your other foot onto the box, too.
    • Another variation involves holding dumbbells or free weights while doing the step-up exercise. Hold the weights in your hands while stepping up onto the crate or box.
  3. Stretch your iliotibial band. To stretch your iliotibial band while standing, cross your right leg behind your left. Bend laterally at the hip toward your left side. Do not bend forward as you do so. Hold the stretch for 20 to 60 seconds and repeat on the opposite side. Holding for any longer than one minute will not increase the benefit.
    Exercise the Teardrop Thigh Muscle Step 9 Version 2.jpg
    • Another option is to hold the pose for 15 seconds and repeat on the opposite side. Stretch your iliotibial band on each side three times to complete a set.[12]

EditSitting Down to Work the VMO

  1. Do a thigh contraction. Sit with your back straight against a chair and your knees at a 90-degree angle. Lift one leg off the ground, extending your leg straight out so that your toes point directly up. Hold that pose for 15 seconds. Place the leg down again and switch legs. Repeat three times on each leg.[13]
    Exercise the Teardrop Thigh Muscle Step 10.jpg
  2. Try a short arc quad.[14] To perform a short arc quad, sit on the floor with your back against the wall. Place a rolled-up towel or a softball-sized rubber ball beneath your knee. Slowly raise the leg supported by the object. Repeat 12-15 times, then switch to the opposite side.[15]
    Exercise the Teardrop Thigh Muscle Step 11.jpg
  3. Try a leg press.[16] A leg press is an exercise performed on a leg press machine in which you extend and retract your legs while pressing against a given amount of weight. To perform the leg press, simply load the machine to your desired weight, then place your feet in the center of the press pad. Push off the pad by extending your legs. Hold the position for a few seconds, then bring your knees back toward you slowly.[17]
    Exercise the Teardrop Thigh Muscle Step 12 Version 2.jpg
    • Repeat 12-15 times.
    • You will strengthen your VMO more if you retract your legs further.
    • For instance, if you retract your legs to a position where your knees touch your chest before pushing off again, you will work your VMO harder than you would by simply retracting your knees to a position where they form a 90-degree angle.
    • If you are unsure how much weight you can sustain in your leg press, start with a small amount like 20 pounds. Gradually add weight in five-pound increments until you’re at a weight that causes moderate strain.
  4. Do thigh extensions. You can use a machine or resistance bands to do a thigh extension exercise and work your VMO. Be sure to maintain a soft bend in your knee when doing this exercise.
    Exercise the Teardrop Thigh Muscle Step 13 Version 2.jpg
    • Whether you are doing a thigh extension with a machine or resistance band, start out with a light weight or light resistance band.
    • Sit in the seat or chair and place your legs behind the padded weight bar or loop the resistance band through the legs of the chair and around your ankles.
    • Then, slowly extend your legs outwards, hold for a second and then slowly lower them back down. Repeat the exercise 12 to 15 times and do three sets.

EditSources and Citations

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How to Create a Messy Braided Updo

Messy, braided updos are great for when you want to get your hair out of the way, but don’t want to put in the effort to make things look sleek and smooth. They are great for those with curly hair, but people with straight hair can pull them off too. You can easily make them fit for a special night out by tucking in a simple hair accessory or two.

EditSteps

EditMaking a Single-Braid Bun

  1. Make a side part in your hair. It does not matter what side you make the part on. You will be braiding the side that has more hair.
  2. Grab a small section from your hairline. Make sure that you grab it from the side that you parted your hair on. For example, if you parted your hair to the left, grab the hair from the left side of the part.[1]
    • Consider clipping the rest of your hair out of the way.
    • If you have bangs, grab your hair from just above your bangs.[2]
  3. Start braiding that section of hair. You can do a French braid or a Dutch braid if you want to get fancy.[3] You can also just do a regular braid if you want something simpler.
  4. Continue braiding until you reach the nap of your neck. Finish doing a regular braid, then tie it off with a clear elastic. Do not add any more hair to that section. You will be left with a thin braid. The rest of your hair should be loose.[4]
  5. Pull your hair into a low ponytail. Do not include the braid in this ponytail.[5] Secure the ponytail with a hair tie that matches your hair color.
    • For an even messier look, exclude a few strands of hair from the ponytail in addition to the braid.
  6. Twist the ponytail into a bun. Secure the bun with another hair tie, then use bobby pins to secure the bun to your head. Once again, do not include the braid in the bun.[6]
  7. Wrap the braid around the base of your bun. Secure the braid with a few more bobby pins. If you left a few strands of hair loose, wrap them around the bun as well, and secure them with bobby pins.[7]
  8. Finish it off. Go back to the braid coming out of your part. Use your fingers to gently pull the loops making the braid apart. This will make it look fluffier and messier.[8] If you have bangs, consider curling them for a delicate look. You can also tuck them behind your ear, or clip them out of the way.[9]

EditMaking a Doubled-Braided Updo

  1. Part your hair. You can part it down the center of off to the side. This style works best with shoulder to collarbone-length hair.[10]
  2. Section off your hair. Separate two thin sections of hair from your temples. Pull the rest of your hair back, then tie or clip it out of the way.[11]
  3. Braid the two sections. Braid the first section, then tie it off with a clear elastic. Braid the other section, and tie it off at well.[12] When you are done, they will be sort of dangling by your face. If you’d like to, you can temporarily clip them out of the way.
  4. Split the rest of your hair into two sections. Untie or unclip your hair. Split it down the center into two equal-sized sections, just like making two braids or pigtails.[13]
  5. Braid both sections of hair. Do not include the mini braids from the top of your head. Tie each back braid off with a clear elastic.[14] If your hair is very thick, you may need to use a mini hair tie or regular hair tie instead. Be sure to use one that matches your hair color, however.
  6. Pin the left back braid across the back of your head. Take the left back braid. Pull it across the back of your head, towards your right ear. Secure it with bobby pins.[15]
    • If your hair is very long, you may have to bring the braid back over to the left side of your hair, and secure it with more bobby pins.
  7. Repeat for the right back braid. Take the right back braid, and pull it across the back of your head, right above the first braid. Secure it with bobby pins. Tuck the end under itself, and secure it with some more bobby pins.[16]
    • The right braid should hide the end of the left braid. If it doesn’t, then tuck and pin the end of the left braid out of sight.
    • Again, if your hair is long, you will need to wrap the right braid back towards the right side of your head.
  8. Pin the mini braids above the back braids. Unclip the mini braids. Wrap them across the back of your head, right above the back braids. Tuck the ends under themselves, then secure the mini braids with bobby pins.[17]

EditTips

  • These style work best with unwashed hair. If you just washed you hair, consider adding a texturizing spray or mousse to it.
  • Use hair ties and bobby pins that match you hair color.
  • If you can’t find bobby pins that match your hair color, try painting them with matching nail polish first.
  • If you can’t find clear elastics and have dark hair, you can use black elastics instead.
  • Dress the updo up with a chic hair accessory.
  • Spray the updo with a lightweight hairspray for extra hold.

EditThings You’ll Need

  • Mini hair ties or clear elastics
  • Bobby pins

EditSources and Citations

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How to Make Breakfast Fried Rice

Use your leftover rice to create a delicious breakfast fried rice for the first meal of the day. By combining breakfast ingredients like bacon and eggs with rice, you can create a unique and flavorful meal. Depending on your preferences, you can either create a more traditional breakfast fried rice or create a Hawaiian inspired rice by adding pineapple to the dish.

EditIngredients

EditBacon and Egg Breakfast Fried Rice

  • 6 slices of bacon or 6 slices of tempeh bacon
  • 2 cups (370 g) of cooked white rice or 3/4 cups (140g) of uncooked rice
  • 4 eggs, lightly beaten
  • 3 scallions, thinly sliced
  • 3 tsp. (14.78 mL) of soy sauce
  • 2 tsp. (9.85 mL) of sesame oil

Makes 2 servings.

EditHawaiian Breakfast Fried Rice

  • 4 teaspoons (19.71 mL) of extra-virgin olive oil
  • 1 small red onion, chopped
  • 1/2 cup (75 grams) of green onions, chopped
  • 3 garlic cloves, chopped
  • 1 small red bell pepper, minced
  • 4 cups (632 grams) of cooked rice or 1 1/4 cups (250 g) of uncooked rice
  • 1 cup (165.00 g) of chopped pineapple
  • 4 slices of bacon
  • 3 tablespoons (44.36 mL) of soy sauce
  • 2 teaspoons (9.85 mL) of brown sugar
  • 1/2 teaspoon (.86 grams) of ground ginger
  • 4 eggs
  • Salt and pepper to taste

Makes 4-6 servings

EditSteps

EditCooking Bacon and Egg Breakfast Fried Rice

  1. Cook your rice. Cook your rice in a steamer, pot, or rice maker as you normally would. To cook rice on the stovetop, boil 1.5 cups (354.88 ml) of water then add your 3/4 cups (140 g) of uncooked before reducing the heat to low and keeping it covered on the burner for 20-30 minutes. As an alternative to freshly made rice, you can also use leftover rice. [1] Once your rice is cooked, set it aside for later.
    Make Breakfast Fried Rice Step 1.jpg
    • One cup (200 g) of uncooked rice will make 3 cups (600 g) of cooked rice.
  2. Cook your bacon. In a pan or skillet, cook your bacon over medium heat until it becomes dark and crispy. This process should take around 10 minutes. Set the bacon aside on a plate lined with paper towel to absorb the grease. When you’re done cooking the bacon, leave around 2 tsp (9.8 mL) of bacon fat in the pan. You can use this fat later to cook the other ingredients.[2]
    Make Breakfast Fried Rice Step 2.jpg
    • If you are a vegetarian, you can pick up tempeh bacon, which is a non-meat based product that replicates the taste of bacon as an alternative.[3]
    • Another non-meat based alternative to bacon is oven baked shitake mushrooms with salt.[4]
    • You can also replace bacon with ham or breakfast sausage.
  3. Cut your bacon into pieces. Take your crisp bacon or bacon substitute and place it on a cutting board once it’s cooled. Chop the bacon into small one inch (2.54cm) pieces using a sharp knife. Set the chopped bacon aside once you’re done.[5]
    Make Breakfast Fried Rice Step 3.jpg
  4. Brown your scallions in the bacon fat. Heat the pan over medium-high heat for 3-4 minutes until the bacon fat is hot. Add your scallions to the fat and allow them to simmer for 2-3 minutes, then reduce your stovetop to medium heat.[6]
    Make Breakfast Fried Rice Step 4.jpg
    • Your scallions should sizzle when you add them to the pan.
  5. Add the rice to the pan and brown it. Add the rice to your pan and mix it together with the scallions. Break up any larger chunks of rice and continue to stir the pan for 3-5 minutes, or until the rice has slightly browned. Once you’ve finished heating the rice, move it to one side of the pan.[7]
    Make Breakfast Fried Rice Step 5.jpg
    • When steam starts coming off the rice, it should be fully heated.
  6. Cook scrambled eggs on one side of the pan. Whisk eggs in a separate bowl and then add them to the free side of your pan. Continue to mix the eggs together with a wooden spatula until they become the desired consistency.
    Make Breakfast Fried Rice Step 6.jpg
    • Keep in mind that the eggs will continue to cook while you cook the rest of your ingredients and will become harder and less fluffy the more they are cooked.
  7. Add soy sauce, sesame oil and bacon bits to the rice. Combine 3 tsp. of soy sauce, 2 tsp. of sesame oil, and bacon bits to your pan and continue to mix all of the ingredients together until well incorporated. Once all the ingredients have been evenly distributed throughout the rice, you can remove it from the pan and serve.[8]
    Make Breakfast Fried Rice Step 7.jpg

EditCreating Hawaiian Breakfast Fried Rice

  1. Cook your rice. Cook your rice separately in a pot of water. Remember to use a 1:2 rice to water ratio when steaming your rice. When following this recipe, use 1 1/4 cups (250 g) to 2 1/2 cups (591.471 ml) of water. You can also use leftover rice or purchase instant rice if you’re in a rush.
    Make Breakfast Fried Rice Step 8.jpg
  2. Cook and chop up your bacon. Simmer your bacon in a pan over medium-high heat for 5 minutes or until it becomes crispy on one side. Once your bacon is crispy, flip it over and continue to cook it for another 3-5 minutes. Once you’re done cooking the bacon, set it aside and chop it into half inch (1.27 cm) pieces.
    Make Breakfast Fried Rice Step 9.jpg
    • You can also use tempeh bacon or grilled mushrooms as a non-meat alternative to bacon.
  3. Heat olive oil in a skillet. Clean the bacon grease from your skillet or use a new pan to heat 4 teaspoons of extra-virgin olive oil. Heat the olive oil over medium-high heat for five minutes, or until it lightly smokes.
    Make Breakfast Fried Rice Step 10.jpg
  4. Add the red onion, green onions, garlic, and bell pepper to the pan. Once your oil is hot, add the onions and other ingredients to the pan. Continue to mix and cook the ingredients on high heat for two minutes. Lower your burner to low-medium heat until they become fragrant and the bell pepper becomes tender. This should take anywhere from 5 to 8 minutes.[9]
    Make Breakfast Fried Rice Step 11.jpg
  5. Stir soy sauce, brown sugar, and ginger in a separate bowl. As your vegetables are cooking, you can start to make the sauce. Stir the ingredients together thoroughly so that they are well incorporated. Make sure to get out any lumps of brown sugar that remain in the mixture.[10]
    Make Breakfast Fried Rice Step 12.jpg
  6. Add rice, pineapple, and bacon to the pan and stir. Combine your cooked rice and chopped pineapple your pan of vegetables. Continue to cook everything over medium-high heat for 5-7 minutes or until the ingredients are heated through. You will know this when they begin to steam.[11]
    Make Breakfast Fried Rice Step 13.jpg
  7. Stir in the soy sauce and sugar mixture. Slowly and carefully pour the soy sauce mixture to the pan and stir the ingredients together with a large spoon and reduce the heat to medium. The rice should begin to brown along with the other ingredients. Continue to cook for another 3-5 minutes, reduce the heat to low, and cover the rice.[12]
    Make Breakfast Fried Rice Step 14.jpg
  8. Fry an egg in a separate pan. Add a teaspoon (4.92 mL) of olive oil or melted butter to a skillet or pan. Crack the egg over the pan and cook it. Keep it on the heat for 2-5 minutes, or until it’s cooked to your preferences. If you like a runnier egg, keep it on the heat for less time. Gently poke the yolk to determine if it’s cooked enough.[13]
    Make Breakfast Fried Rice Step 15.jpg
    • Make sure that all egg whites have cooked before removing your egg from the heat.
  9. Top your rice with fried egg and serve. Take your cooked egg and lay it over the top of your rice. You can also add sriracha, salt, pepper, or red pepper flakes to enhance the taste of your fried rice. When cooking for more than one person, divide the rice up and place a fried egg on each portion of rice.[14]
    Make Breakfast Fried Rice Step 16.jpg

EditThings You’ll Need

  • Rice Steamer or Pot
  • Measuring cup
  • Skillet
  • Cutting board
  • Knife
  • Bowl
  • Fork

EditSources and Citations

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How to Read News Stories Mindfully

Mindful thinking takes into account your thoughts and feelings about what you’re experiencing. When you do day to day activities like reading the news, mindfulness can help you pay attention to things you might otherwise not notice, or ignore feelings that might otherwise cloud your judgement. In fact, reading the news mindfully can help reduce your emotional response to what you’re consuming, improve your ability to analyze and comprehend the content, and even identify fake news that is attempting to mislead you.

EditSteps

EditUsing Mindfulness While Reading the News

  1. Name emotions as they arise. One of the tricks to practicing mindfulness as you go about your daily life is being more aware of the sensations you feel. Next time you read the news, make a point of paying attention to the way it makes you feel, and name particular emotions as they arise. For instance, when you read something that makes you agitated, pause and think to yourself, “this is anxiety” or “here comes frustration.”[1]
    Read News Stories Mindfully Step 1.jpg
    • This can have a powerful effect on how you feel, as well as your ability to analyze what you’re reading. In fact, media is often designed to appeal to particular emotions to keep you interested, not to mention make you feel a certain way about the story’s content.
    • Think of naming your emotions as a way to interrupt the part of your brain that’s making assumptions based on how you feel, instead of analyzing the substance of what you are reading.
  2. Bring your mind back to the article whenever necessary. Mindful thinking can provide you an improved ability to focus on what you are reading. Of course, it takes practice to quickly catch yourself when your mind begins to wander. Whenever you do catch yourself thinking about something other than the article itself, stop yourself and think, “right now I’m reading the news.”[2]
    Read News Stories Mindfully Step 2.jpg
    • This can be especially helpful if reading the news tends to make you anxious about the future, or regret something in the past.
    • Don’t judge the thoughts that arise in any way. Simply get back to reading the article.
  3. Pause to find your breath. When a particular article gets the better of you and riles you up, take a moment to pause. Focus only on your breath to help you calm down. Close your eyes and breathe in deeply and evenly through your nose for five seconds. Inhale all the way into your lower belly, allowing your abdomen to fully expand. Then exhale slowly and even through you mouth.[3]
    Read News Stories Mindfully Step 3.jpg
    • As you breath, think only of the sensations you feel, such as the air moving through the different parts of your body. Once your emotions balance out, go back to reading the article.
  4. Be persistent. Practicing mindful thinking can be frustrating at first, but will lead to an improved ability to stay relaxed, as well higher amounts of self-awareness and strengthened cognitive abilities. As such, patiently remind yourself to check your peripheral thoughts and feelings as often as necessary while reading the news.[4]
    Read News Stories Mindfully Step 4.jpg
    • Sometimes, your mood or frame of mind may make it harder to stay mindful while reading the news. If you experience emotional turmoil while reading unpleasant content, for instance, don’t hesitate to put down the article and do something else for a while.

EditThinking Clearly About the News You Read

  1. Read the news regularly. Get in the habit of reading the news during a certain part of your day. For instance, read the news on your subway commute, or right before your evening shower. Regularity alone will help prepare your mind to read more mindfully, which requires plenty of practice to master.[5]
    Read News Stories Mindfully Step 5.jpg
  2. Accept your thoughts and feelings as passing mental events. You may have found it frustrating to practice mindfulness in the past, especially while reading the news. It can help to view your thoughts a bit differently.[6]
    Read News Stories Mindfully Step 6.jpg
    • For instance, if you find yourself getting distracted by certain thoughts and wishing they would go away, try to think of these thoughts as ships passing by on the horizon, or semis driving by on the highway. Simply let them go and return to your article.
  3. Recognize that mindfulness will reduce your bias. Aside from the mental health benefits of thinking mindfully, you will also reduce the bias which would otherwise affect your thinking about news stories. Everyone’s experiences lead them to lean towards a specific way of thinking about different issues, but practicing mindfulness actually reduces your tendency to default to assumptions that you usually make without thinking about it.[7]
    Read News Stories Mindfully Step 7.jpg
    • Biases (which our brains develop as a type of cognitive shortcut to explain something complex) are especially apparent with regard to race and age. For instance, a young white woman is likely to make much different assumptions about the world then an old Inuit man.
  4. Meditate before or after reading the news. To maximize the benefits of mindful thinking, consider meditating before you sit down to read the news. Simply sit somewhere quiet and close your eyes. Focus on your breathing, and push any other thoughts away as they appear in your mind. Don’t judge or otherwise assess any thoughts, just let them slip away as easily as they arrived.[8]
    Read News Stories Mindfully Step 8.jpg
    • Try to maintain a single, comfortable sitting pose while meditating, but adjust your position if you develop any physical discomfort.
    • Shoot for ten minutes to start, and increase the amount of time you meditate as you get better at it.

EditDeciding What News to Read

  1. Diversify your news sources. One of the best ways to maintain a pragmatic and mindful perspective on the media you consume is by exposing yourself to multiple reputable sources. Is there one source of news that you read more than others? If so, make a point of reading as many articles from other sources as you do from the source or sources you’re accustomed to.
    Read News Stories Mindfully Step 9.jpg
    • Similarly, do you tend to read an article and feel like you have a good understanding of an issue?
    • Or, rather, do you consult multiple sources about the same issue before deciding how you feel about something? In general, it’s highly recommended that you do so.
  2. Recognize that fake news exists. Not only does intentionally false and misleading news exist, it has real-world effects on the world you live in. Examples include many people believing that Pope Francis endorsed Donald Trump during the 2016 U.S. presidential election, despite this endorsement never happening. In fact, some publications intentionally use misleading headlines and news stories to manipulate readers’ political inclinations.[9]
    Read News Stories Mindfully Step 10.jpg
    • While mindful reading can help you maintain a better understanding of the media you read and diminish the effect of emotions to impact your mindset, it’s still extremely important to be able to identify and avoid reading and sharing fake news.
    • As soon as you find evidence that a source cannot be trusted, do not spend time consuming news from that source any longer.
  3. Ask yourself how an article’s title makes you feel. One of the most telling signs of an article that is designed to make you feel a certain way is that it will start trying to do so in the title. As such, mindful thinking can not only be used to remain calm while reading the news, it can also help you critically analyze an article’s content and even help you spot misleading media.[10]
    Read News Stories Mindfully Step 11.jpg
    • Do you have strong feelings about a certain title right off the bat? Do you already know you definitely want something to be proven (or disproved) in the article? Legitimate news sources will not rely on titles that manipulate readers in this way.
  4. Look closely at article URL links. In order to ensure you are reading articles that were written and published with journalistic integrity, there are few signs to look out for. Sometimes, it’s harder to spot a fake news site than you’d think.[11]
    Read News Stories Mindfully Step 12.jpg
    • In particular, look for letters after the “.com” portion of the URL if you’re reading and English-language website. If, for instance, the article ends in “.com.co,” it is likely a rough copy of a similar, more legitimate news source. This copy is likely designed to mislead you.
  5. Look for other signs an article is fake. There are extensive lists of warning signs to look for, as well as websites that rate new sources on their journalistic integrity. Use these resources to evaluate the news you consumer.[12]
    Read News Stories Mindfully Step 13.jpg
    • Another common warning sign is the high prevalence of an article on social media. There are bots designed specifically to feed you news articles you’ll be interested in, regardless of the story’s legitimacy.
    • In sum, stay mindful of what you’re clicking on, and make the active decision to read news that’s made as mindfully as you intend to read it.
  6. Tell friends and family members when they post fake news. Do so in a friendly and respectful manner, of course, and explain how you know an article is inaccurate or misleading. Conversations like these are important to help the people in your social networks read news more mindfully in general.[13]
    Read News Stories Mindfully Step 14.jpg
    • Just say something like, “Hey, I saw you posted an article about Donald Trump’s inauguration. I wanted to let you know the article uses photos from Barack Obama’s inauguration to mislead you about the attendance at the 2017 event. You can check yourself by right-clicking on the image and doing a reverse image search through Google. The exact photos that were used originally appeared in 2008 and 2012.”

EditSources and Citations

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How to Hide Your Phone Number on an iPhone

This wikiHow teaches you how to hide your phone number when you call someone from your iPhone.

Edit10 Second Summary

1. Open Settings.
2. Tap Phone.
3. Tap Show My Caller ID.
4. Slide the Show My Caller ID switch off.

EditSteps

  1. Open your iPhone’s Settings. It’s the app with grey gears that can be found on your Home screen.
    Hide Your Phone Number on an iPhone Step 1.jpg
  2. Tap . It’s located about halfway down the menu.
    Hide Your Phone Number on an iPhone Step 2.jpg
  3. Tap .
    Hide Your Phone Number on an iPhone Step 3.jpg
  4. Slide the switch off. It will turn white. Now when you call someone, your phone number will not show up on their phone.
    Hide Your Phone Number on an iPhone Step 4.jpg

EditTips

  • It may be possible to hide your number for individual calls by entering a code before dialing a phone number. This varies depending on where you live, as well as your cellular service provider. Refer to your provider for more information.

EditWarnings

  • Many phones have the option to not accept calls from unknown numbers. If you hide your number and try to call someone who has this setting activated, you may not be able to place the call.