Cleaning Tasks That Take 15 Minutes or Less

Friday, August 26, 2011 0 comments

Cleaning Tasks That Take 15 Minutes or Less

Photo: © Shutterstock

No time to tidy up the house? No sweat. You can get a ton done in well under half an hour. Here, 15 cleanups that take 15 minutes or less.

15-Minute Tasks

Swipe and sweep the kitchen.
"Use disposable disinfecting wipes to clean kitchen countertops, appliance tops and exteriors, the sink, cabinet fronts and switchplates," says Julie Edelman, author ofThe Ultimate Accidental Housewife: Your Guide to a Clean-Enough House. Then grab the broom and go over the floor.

Clean your sofas.
A thorough once-over with the brush attachment on your vacuum and you're done, says Linda Cobb, author of Talking Dirty with the Queen of Clean. Make sure to get under the cushions too, as well as the backs and sides of the sofas.

Unmake the bed.
Strip off the linens, use the vacuum attachment on the mattress and pillows, then toss the sheets in the washer, says Cobb.

Vacuum only high-traffic areas (near the front door, in front of sofas, etc). 
Sprinkle baking soda beforehand for a clean, fresh smell.





10-Minute Tasks

Make glass gleam—no special cleansers required.
"To clean mirrors and television screens, just lightly dampen one half of a microfiber cloth with water," says Laura Dellutri, author of Speed Cleaning 101. Wipe with the damp half, dry with the other half.

"Paint" the shades.
Pleated lampshades can be difficult (and time-consuming) to dust. Make easy work of it by using a 1½-inch paintbrush, suggests Marry Findley, author of The Complete Idiot's Guide to Green Cleaning and owner of Mary Moppins, a green cleaning products company. It's the perfect tool to get in between each pleat quickly and efficiently.

Speed-clean venetian blinds.
Put a slightly dampened old (but clean!) sock over your hand and gently run your hand between the slats.





5-Minute Tasks

De-crumb seats.
If you have kids, then you know that the kitchen table isn't the only place where crumbs linger. Somehow they always find their way to the chairs as well. "Five minutes is all it takes to brush off kitchen chairs and breakfast barstools with a soft brush," says Cobb. Catch the crumbs in your hand as you go and toss them in the trash.

Don't forget the fireplace.
Lay an old sheet in front of it and sweep the bricks with a broom. The sheet will catch all the dirt. "This method is much faster than trying to vacuum the bricks," says Findley. (Plus, you can shake the soot off the sheet outdoors, launder it and reuse.)

Keep germs at bay.
"Spray all door, cabinet and drawer handles and knobs in the bathroom with a disinfectant spray," says Edelman. Don't stop there. Armed with your disinfectant, do a walk-through of the house and spritz all the other doorknobs, phones and the kitchen cabinet knobs.

Dust overlooked items.
Lightly dampen a cotton cloth with water and wipe down picture frames and the back of the TV—two easily forgotten dust magnets. "We all tend to forget to clean them, and we shouldn't," says Findley.





1-Minute Tasks

Straighten and stack.
If magazines you haven't had time to read are cluttering your coffee table, take 60 seconds to neaten the pile, says Cobb.

Pour a cup of white vinegar in the toilet bowl.
A quick swish with the brush and voilà—a sparkling shine.

Keep your garbage disposal smelling fresh.
Some people put lemon rinds in the disposal to freshen it up, but Dellutri has another idea. "Skip the lemons," she says. "They actually leave behind food particles that can cause odor. Instead, pour a bit of all-purpose cleaner in the disposal. Then drop in two cups of ice and let it grind. It will remove all the odor-causing grunge and gunk from the blades."

Get the dryer ready.
Odds are you didn't think to toss the lint from the dryer trap after you finished that last load. Take a minute to clean it out. You just saved yourself 60 seconds when it's time to do another round of laundry—and every minute helps!

WD’s Guide to Common Household Stains

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Allow me to predict your future: At some point in the next year, a special person in your life—perhaps someone you married or birthed—will dump food all over your favorite sofa/carpet/chair. It's inevitable. But what if your favorite sofa/carpet/chair were stain-resistant, and you could simply swoop in with a rag and clean up the stain, leaving nary a trace? Here's your guide to preventing stains…or if it's too late, what to do once they hit.

Carpet

The deal: Carpets are designed to last 10 to 20 years—but many need to be replaced after 5 to 7 years due to staining. You can save bundles by planning ahead. Most new carpets (with the exception of all-natural fiber carpets, like wool) come coated with stain-resistant chemicals like Stainmaster or 3M Scotchgard—but no carpet is stainproof. Natural-fiber carpets aren't usually worth pretreating because their fibers are tight-knit and tend to repel stains better.

Don't! Ever use a carpet cleaner or stain fighter (such as vinegar, hydrogen peroxide, ammonia or nail polish remover) without testing it on a hidden corner first to make sure it doesn't fade the color. The last thing you need is a pale circle where the stain used to be. Photo by Alex Hayden/Getty Images.

Before the Stain Hits

Avoid white rugs. Yes, they look sleek and modern— but pretty soon they look like zebras, covered in smudges. White carpets are the equivalent of platinum blonde hair: a ton of work. If you have one, consider getting inexpensive throw rugs to put on top of highly trafficked areas. Also avoid black rugs, which are just like black cars—they show everything. Opt for light shades such as beige. That way, if you need to use spot remover, you run less of a risk of creating a pale spot on the rug than you would with a dark carpet.

Don't overclean. Four or five steam cleanings will remove your carpet's stain-resistant layer. Steam every few years as needed—but vacuum regularly, at least twice a month. And don't be shy about pulling out tarps or throw rugs when kids and dirty shoes are around. You may even want to…

Ban shoes. According to the EPA, dirt on our shoes can contain unhealthy elements, such as lead from outdoor paint, which then get deposited around the house. So go with bare feet or slippers only.

After the Stain Hits

Treat pronto. Once set, forever there. Blot the spot immediately, scrape up any solids, then flood the stain with water or club soda. Visit The Carpet and Rug Institute Spot Solver, which gives step-by-step instructions for cleaning up more than 100 different stains, from avocado to syrup. If it's ink, rearrange the furniture. Ink is nearly impossible to get out of carpets, as are nail polish and many cosmetics, because they soak into the fibers where otherwise trusty ink-stain removers like hairspray and glycerin can't get to them.

Be patient. Body fluids (urine, vomit, blood) do usually come out if treated promptly, but they often require soaking. If you have a mystery stain… Take time to figure out what it is. Ask everyone who might have been involved, and then visit the Spot Solver to plan your attack. If you're not sure, put warm water and dish soap in a bottle, shake it up and apply the foam to the stain. Then rinse with half water, half vinegar.


Walls

The deal: The most common kind of wall paint is latex-based, which comes in several sheens such as high-gloss and semigloss. (Oil-based paint is generally used for cabinets.) The most common and user-friendly sheens for kitchens and bathrooms are satin, semigloss and eggshell. These are easy to wipe clean: Stains come right off the protective shiny coating (the more sheen, the more stain-resistant it will be). The catch? Spot touch-ups are hard—you'll need to repaint the wall.

Flat paint is the darling of adults and designers because it gives walls texture and depth without reflecting every light in the room; however, it stains easily from grease, smoke or fingerprints. Given that, flat paints may not be the best choice for walls and are more often used on ceilings. Eggshell sheens, which are one step up in sheen from flat, are popular for bedrooms and dining rooms. Don't! Bother coating the walls with stain-resistant paints unless you're looking for a lacquered wall look. You don't need them, especially if you're using satin or eggshell paint. Photo by RUNSTUDIO/Getty Images.

Before the Stain Hits

Avoid very light colors. "Darker colors will show fewer smudges and marks," says Myron Latney, owner of The Paint Experts in Dallas.

Repaint. If you have light-colored eggshell or satin paint, you may want to spend the money to repaint the walls with primer first. "The primer prevents greasy fingerprints from penetrating the drywall and creating a permanent stain," says Latney. "It acts as a barrier." Then repaint with latex paint. And save some extra for next time.

After the Stain Hits

Treat quickly. If the stain sinks into the drywall, as is frequently the case with oil splatters behind the stove, it will be permanent. So act immediately.

Use dish soap and water. Stains on most wall paints will usually come right off. These paints are generally designed to withstand basic soap and water, so washing shouldn't leave a discoloration— but if you're concerned, test in a hidden corner.

Experiment. If that doesn't work, go for a stain remover. First, try baking soda applied with a damp sponge. Next, mix 1 part ammonia with 2 parts warm water and apply.

Prime, prime, prime! If you're going to paint over the stain, you'll likely have to repaint the whole wall unless you painted it in the last month or two. Make sure you prime directly over the stain. If it's an oilbased stain, use an oil-based primer. "That will prevent the stain from appearing through the new coat of paint," says Latney.

Consider hanging a strategically placed photo frame. Really. You don't necessarily have to remove the stain.


Sofas, Loveseats and Chairs

The deal: Most modern furniture upholstery comes soaked or dyed in stain-resistant chemicals. (See "A Word on 'Stain-Resistant,'" page 39.) There is generally no price difference between treated and untreated furniture, so ask the store or manufacturer what has been applied.

Don't! Dump water on your stain. You'll just end up with a water stain. If you have an overwhelming urge to try it, put a bit of water on a hidden corner, then wait an hour and see how it dries. Photo by Adam Gault/Getty Images.

Before the Stain Hits

Treat it. If your furniture hasn't yet been treated and you're comfortable with the chemicals, you can apply a product like Scotchgard. Treatment will make fabric slightly firmer. Natural fibers, like cotton, are easier to treat than silks or synthetics.

Slipcover it. Instead of investing in new furniture, keep what you have and buy washable slipcovers. Covers by Sure Fit work on lots of furniture shapes and come in a variety of fabrics, including suede and faux leather. ($25 to $150; SureFit.com)

Flip it. There's nothing wrong with having "good" and "stained" sides of the cushions. So have one side for everyday use, them flip the cushions whenever company's coming.

After the Stain Hits

Treat it. Attack it as you would a clothing stain, immediately. If your furniture is marked W, you can never go wrong by pouring club soda on a fresh stain to lift it from the material, while you run to your computer to figure out your next step.

Consider dry cleaning. Yes, you can take a whole cushion to the dry cleaner, and it will save you lots of grief.

REUPHOLSTER! "It makes me cringe when people say they won't get something beautiful until the kids grow up. It's always cheaper to reupholster a good quality piece, even a used one, than buy new," says Amy Estrin, owner of The Whole 9 Yards, a fabric interiors store in Portland, Oregon. Choose tough, tightly woven fabrics that you can apply a stain-resistant product to, such as tapestry or synthetic/ natural blends. "We have heavyduty, high-quality fabrics starting at $16.99 per yard," Estrin says.

Say It Isn't So! Couples Kissing Less

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By Kelly Rouba, GalTime.com

Just how powerful can a kiss be? Can one romantic smooch ignite the passion of a lifelong romance? Donna Krakauer from Toronto, Canada says, heck, yeah!!  "The first time Rick kissed me, I knew immediately I loved him by the way the kiss felt," Krakauer said. "I melted into him and realized I had found the love of my life." She was right. He later turned out to be 'the one.'

Robert Epstein, Ph.D., a distinguished research psychologist and former editor-in-chief ofPsychology Today Magazine, believes that kissing creates a bonding experience between couples. "It's also a way that we show ourselves to be vulnerable and most expressions of vulnerability strengthen an emotional bond," he said.

Epstein adds that, in the beginning of a relationship, kissing is a novel experience for both partners. "Novelty, too, tends to strengthen emotional bonds."

But, as time goes by, many couples tend to kiss less often. According to the results of a survey conducted by the British Heart Foundation, couples in the 18 to 24 age group make out an average of 11 times per week, whereas nearly one in five (18%) of those who are married often go an entire week without kissing their partner. When they do kiss, two in five married people (40%) only kiss for five seconds or less.

Related: WHY Couples Kiss Less Over Time

Sadly, "lots of people think kissing is what you do when dating as a means of getting 'into bed' with someone (and) that once you are sleeping with your partner, (kissing) is no longer necessary—but nothing could be farther from the truth," says GalTime Love Doc Jane Greer, Ph.D., a nationally known marriage and family therapist and author of numerous books on relationships.

In an effort to remind people how powerful, pleasurable, and intimate a kiss can be, there's actually an International Kissing Day or World Kiss Day celebrated globally each July 6. (What were you doing on the holiday this year?) "Kissing is an instant connection of love—a love hit where you are saying, 'I love you' to your partner," says Greer. "It's a way to seal in your love when leaving for work, as well as the perfect way to get back into your being a 'we' against the world when returning home." Plus, "Kissing will forever be the best tool you can use as a key to 'start your engines' and make sure everybody is turned on and in the mood for sex."

Related: How to Bring Back the Kiss

Stacie Ikka, founder of the dating consultation service Sitting In A Tree, agrees. "(Kissing) helps to create or maintain physical intimacy. While emotional intimacy is critical to the success of a relationship, so is physical intimacy. Kissing is a good way to communicate to your partner that you still find them attractive, and it is a way to connect with each other on a physical level."  Not to mention, " it differentiates your romantic relationship from your platonic ones."

What You Think:

Exclusively for GalTime- Ikka conducted a random, unscientific poll to see what others thought about how important kissing is in a relationship. The findings revealed that based on a scale of 1 to 10 (with 10 being extremely important), most people think it rates a 10.

Here's what some of those who were polled had to say:

  • To me it's a 10. I love kissing. It's a big turn on.
  •  It's a solid 10. It shows a lot about how the person feels for you. It shows trust, passion, and a whole bunch of things. It's a very intimate connection.
  •  Kissing is a 10. The song says it all--"It's in his kiss." I think it's a girl thing, but that's where the love is felt.
  •  Kissing=10 because it is the most sensual way of communicating.
  •  10 because it's the most basic form of intimacy and without the basic, the extraordinary can't exist.
  • It's a solid 10. It shows a lot about how the person feels for you. It shows trust, passion, and a whole bunch of things. It's a very intimate connection.
  •  Kissing is a 10. The song says it all--"It's in his kiss." I think it's a girl thing, but that's where the love is felt.
  •  Kissing=10 because it is the most sensual way of communicating.
  •  10 because it's the most basic form of intimacy and without the basic, the extraordinary can't exist.
  
Related: Can You "Create" Chemistry?
Ikka also conducted a poll to see what people considered to be the most important kiss they ever shared. Here are some of the findings:
  • I  have two most important kisses. The first was when I met my second husband; I knew he was the one. The second was when we kissed in Maui under the chuppah when we got married!
  •  The first time my now husband kissed me because I knew he was "the one."
  •  The first time a girl grabbed me and initiated. The (traditional) role reversal caught me off guard.
  •  While giving birth because you and your love are right there together as a loving determined team.
  •  The last one. On the forehead. With the gentleness of a feather and the depth of the deepest ocean. (The woman who wrote this lost her husband a few months ago to leukemia.)

Here Come the Best Bridal Workouts

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By StacyatZeel

Everyone wants to look like a star on their wedding day, but not all brides have an entourage of beauty experts at their beck and call, as did newlywed reality star Kim Kardashian. With a guest list that included Gwen Stefani, Lindsay Lohan and hundreds of cameramen, it's no wonder why the fashion icon worked harder than ever to whip her bodacious body into even better shape, increasing her weekly workouts with celebrity personal trainer Gunnar Peterson and enlisting the help of pint-size fitness guru Tracy Anderson.

Though hers might be the most extravagant wedding of the season (this side of the Atlantic, of course), Kim is just one of the many ladies who have tried to lose a few pounds (and maybe gain ab definition) before walking down the aisle.

With wedding season well under way, we've put together the best workouts to get you in shape for our favorite trends of the year, whether exercising with your NBA pro fiance or sweating it out with a personal trainer (some offer "fit the dress" bridal packages).

Big Belts for Tiny Waists

You can thank Chelsea Clinton and her stunning Vera Wang dress for popularizing the waist-cinching belt. To sculpt her midsection, the former first daughter frequented SoulCycle in the months leading up to her wedding,spinning in order to squeeze into the sartorial masterpiece.

Another way to stretch and slim your waist while building muscle tone is to partake in regular yoga, as did Water for Elephants' leading lady Reese Witherspoon. A fast-paced class like Power Yoga can be particularly effective, burning as many as 400 calories in a session. (Daily asanas can also help to ease pre-nuptial jitters.)

Hip-Hugging Mermaid Silhouettes

Mermaid-style gowns accentuate the waist, hips and derrière. These dresses fit tightly down to the knees, flaring out to hide the one area of the body no one really cares about on the big day. Disney actress Hilary Duff wore a Vera Wang gown of this unforgiving nature to wed hockey star Mike Comrie.

How did Duff get buff? By working with celebrity trainer Harley Pasternak five days a week, taking regular jogs, jumping rope and circuit training. And it showed! "She looks phenomenal. We trimmed her midsection, so it will be tight. Her arms look amazing," Pasternak said of his pupil.

Shoulder the Keyhole Neckline

Keyhole necklines draw attention to the chest and shoulders, much like a strapless dress. A cut like this might work for bride-to-be Jessica Simpson, who is apparently fond of her collar bone. "I have a long neck, so I like to show off my décolletage," the 30-year-old Simpson told People magazine when asked to describe her dream dress.

Though the fashionista has yet to reveal a date, Simpson is already working her buns off at the gym, teaming up with pint-size trainer Tracy Anderson for 75-minute sessions of aerobic exercise and strength training.

Do You Live in a Happy (U.S.) State?

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The results of the 2011 Gallup Survey of the happiest states in the US were released this week. Hawaii scored top honors, and "almost heaven" West Virginia came in last.

I've lived in both states and can understand each one's score.

Hawaii had top scores in Life Evaluation (expectation of good times to come in the next five years), Emotional Health (more smiling, happiness, and laughter) and Physical Health (daily energy level, feeling well-rested).

West Virginia was at the bottom in all three categories.

Where does your state rank?

Take a look at the survey to see where you state ranks. There is lots of information to be mined from this survey. For instance…

Eight of the ten unhappiest states significantly overlap with the "Diabetes Belt," a group of Southern states where at least 11% of the population has diabetes (and often higher). Those states are West Virginia, Tennessee, Ohio, Louisiana, Kentucky, Arkansas, Alabama, and Mississippi.

Is poor health is site-specific?

It's no surprise that the Diabetes Belt states have such low happiness ratings. Diabetes and depression often go hand in hand. Studies show that people with diabetes have a far higher chance of suffering from depression as well.

With regard to life expectancy, Mississippi and many of the Southern states come up short. Five counties in Mississippi have the lowest life expectancy for women (below 74.5 years) and four of those counties, plus one more, have an even lower life expectancy for men (an average of 67 years).

Is moving to a healthier state the solution?

Is geography destiny? Why do some states seem to predispose their residents to health and happiness, while others are inclined towards misery and illness?

And if you live in an unhappy/unhealthy state, is there some way you can turn the tables for yourself and family?

Here are some tips from the happy/healthy states that you can apply to your own life to raise your personal score…

1. Why the "aloha state" aces it

Hawaii and vitamin D: Hawaii's beach-centric lifestyle provides its residents with lots of sunshine, which the body transforms into vitamin D. This amazing vitamin (most Americans are deficient because doctors still consider the sun our enemy) is protective against all cancers … strengthens bones … prevents and heals diabetes … protects against heart disease … lowers blood pressure … and most relevant to the Gallup study, reverses depression and drives happiness.

Your take-home tip: Whenever you can, spend 10-20 minutes sunbathing — without sunscreen. (Your body transforms sunshine into all the vitamin D it needs.) Another option is to take 2,000-5,000 iu of a good quality vitamin D supplement daily. (The elderly and African-Americans need higher doses.) Just make sure you purchase vitamin D3 (not D2) because it is 87% more potent than vitamin D2. And eat foods that are rich in the sunshine vitamin. Eggs … Pacific wild-caught salmon … fish oil … and organ meats.

2. Go ask Alaska

Alaska and omega-3: The third happiest state is home to the most healthful and delicious wild-caught salmon in the world. It's also a goldmine of omega-3 fatty acids … the amino acid tryptophan … vitamins B and D … plus the minerals selenium and magnesium — all of which are essential for the production of serotonin and other neurotransmitters that keep you calm and mentally clear. Wild salmon also contains antioxidants that help your body neutralize inflammation from oxidative damage, a precursor to a host of inflammatory conditions, including diabetes, heart disease, arthritis, and depression.

Your take-home tip: Feast on foods rich in omega-3s, such as wild-caught salmon (frozen or canned). Check out our omega-3 seafood recipes at MyHealingKitchen.com. And if you don't fancy fish, be sure to take a good quality fish oil supplement every day. The supplement I take isn't a fish oil at all — instead, it's an omega-3-rich source that I find is better (and it doesn't involve killing fish).

3. Rocky Mountain high...on endorphins

Color Colorado active: It's no surprise that Colorado ranks as the sixth happiest state in the US. And it's no coincidence that it's also the nation's fittest state, with the lowest rate of obesity. In 2010, Fort Collins and Boulder held the top two spots as "the least obese cities in the America." (Colorado Springs and Denver also made it into the top 10). At least half of the residents of these cities exercise 30 minutes or more, three times per week. They also eat lots of fresh fruits and vegetables. Cigarette smoking is also far lower than the national average. All of this translates into brighter moods and happier brainwaves.

Your take-home tip: Move your body and really enjoy it! Forget about "feeling the burn" and "no pain, no gain." A mere 60 minutes of daily physical activity — broken up into two or three short sessions, if necessary — can dramatically improve how well you metabolize glucose -- which is directly related to whether you burn or store extra calories.

Physical activity is also a proven mood-booster. Studies show that it's just as effective for most depression as the Prozac family of antidepressants. Yet, unlike antidepressants, exercise enhances your sex drive and helps you lose weight (instead of packing on extra pounds like antidepressants do).

Once you get bitten by the fitness bug you can take the next step. Perhaps it might be a beginner's yoga class … aqua aerobics, … "the Couch to 5K" program, … a Nia or Zumba dance class … a mellow bike ride or a vigorous spin class. You don't have to live in Denver to "go Bronco" on your activity level.

So back to you...

Where does your state measure up? Do you think you're an average state resident or an exception to the poll? Please share how your state's overall happiness and health influences you -- or how you influence those around you.

A Shy Girl's Guide to Sex

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By Anonymous

I am not a prude. I like sex. But I would never say that to your face, and I'm actually cringing here at my computer at the thought that somebody could walk in... Well, you see where I'm heading. My own sexuality embarrasses me. When I was a young teenager, my mother used to tell me that the world was divided into breast men and leg men, and that I would attract the leg men. I don't remember being upset. Or pleased. I remember thinking, Well, that's it for shorts. In college I wore flowing, ankle-length skirts and beginning in my 30s, long pants. I'm the only person I know who can imagine adding a burqa to my wardrobe. I never want to be obvious, so when I'm feeling sexy I try to hide it—to the point where my husband can't always tell that I'm turned on; he once asked if I'd consider holding up a sign.

RELATED: 12 Simple Ways to Have Better Sex

Okay, so I'm a little shy. That wouldn't have seemed so strange 50 years ago, when Victoria still had secrets, a kiss was still a kiss rather than an IOU, and holding back was still a viable sexual strategy. Today you're supposed to tell your partner exactly what will satisfy you. ("Excuse me, could you pass the multiple orgasms?") The very thought of it makes me blush.

RELATED: 14 Really Good Sex Questions Answered

Please don't get me wrong: I admire a woman who is sexually confident. I love it when movie stars strut and preen—not Gwyneth Paltrow bending like a willow, but Catherine Zeta-Jones leading with her chest. If you show up in four-inch heels and a see-through dress, I'll think you're hot. But I'll be more intrigued by the woman next to you who smolders quietly. In grad school my Victorian literature professor read us a scene in which a woman rolled up her sleeve, revealing to her suitor a seductive white arm. I thought the professor would faint, and who could blame him? When the boy I was dating brought over his favorite hard-core porno books for me to learn from, I put them aside in favor of A Man with a Maid, in which the innocent virgin is outraged by her captor's lewd behavior. Of course I got bored as soon as the lady became a libertine. I liked the Kama Sutra because it made sex seem ornate, exotic; words like penis and vagina were clinical, but lingam and yoni came (so to speak) with a little mystery. Sex toys—always gifts from men who wanted to make me less inhibited—went to a top shelf and stayed there. Only last week my husband reached for something on the top of a wardrobe and came back with an ancient vibrator. Did I want to dust it off and try it? What do you think?

QUIZ: How Much Do You Know About Sex?

Sometimes I break through my shyness. Sometimes the sun shines in Seattle. More often, though, I accept the way I am and work around it because, to tell you the truth, I really don't want to change. I don't want to be more aggressive. I don't want to turn myself on. Pick up any sex manual (something I'd never do in public—what would the bookstore clerk think?) and you'll find instructions on learning to love your own body. Asks one guide, "When was the last time you took a good look at your vulva?" Um, never? The idea of lying on my back, spreading my legs like a frog, and inspecting myself through a hand mirror has always seemed ludicrous to me. I don't have to look to know what's there, and if you tell me it's as lovely as a lotus flower, I won't believe you. (I wouldn't enter the penis in a beauty contest, either.) To quote the old Volkswagen ads, "It's ugly, but it works."

RELATED: Learn to Love Your (Naked) Self! 

I guess getting naked can be fun, but I'd rather keep my body under wraps. I don't mind being secretly sensuous, the woman who lets down her hair when she wants to and afterward pins it right back up again. And if I'm buttoned up in bed, that's not indifference: That's being so turned on that I don't know what to do—yet. But I'm in no hurry. If I did hold up a sign (well, dear, you asked), it would say: GIVE ME TIME, AND SPACE. HOLD BACK A LITTLE, MAKE ME GO AFTER YOU. When a shy girl and a shy guy get together, anything can happen.

How to Break a Habit in 12 Steps

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We all want to be healthy, strong, energized, and happy. So why do so many of us have habits that take us in an opposite direction? Simple: Losing a habit requires change. And of all the things we do in a day, changing is by far the hardest.

You know this, and so do the experts. We recently took a deep exploration into the science of bad habits, reading the wisdom of countless experts, researchers, and gurus on the subject. What they say is both obvious and eye-opening. Here, the 12 guiding principles for breaking a bad habit:

1. Acknowledge

Rationalization is the art of coming up with facts to defend something that is indefensible. The moment you can see through the smokescreen of your rationalizations and admit that something you do is compulsive and harmful is the moment you can start to take action.

2. Isolate

Part of the rationalization process is seeing your habit as the inevitable result of other things in your life. For example, "I binge on ice cream because I'm frustrated, because my job is lousy, because I have a bad boss." This leads to the very wrong conclusion that the only way to stop binging on ice cream is to get a new boss. No one denies that your life will be better by improving your work situation. However, the problem at hand is eating too much ice cream, period. By isolating the action you want to change, you can address it directly — and succeed more easily.

3. Pair

Isolating a habit makes sense when the perceived trigger of causes is long or complicated. But research shows that sometimes, it does help to tackle a few bad habits at the same time, if they are closely linked. For example, if you watch lots of TV and snack too much while doing it, then attack both habits at the same time. You'll have a greater chance of success this way.

PLUS: 11 Healthy Ways to De-Stress With Food

4. Want

Facts are weak motivators. For example, knowing that your daily butter and bagel is increasing your heart-disease risk by 17 percent likely won't get you to give it up. To change, you also need the support of your heart and soul. Only when your desire to end a habit is deep and strong will you have the drive and willpower to succeed. So seek deeper, more emotional reasons to make the change. Ponder the future you want, and the joys that await you. Let them motivate you to act.

5. Rebel

Research suggests that one of the main reasons we persist with bad habits is that so many other people have them too; they are cultural norms. That makes sense: It's hard to say no to fast-food burgers, French fries, and soda when everyone around you is eating them. But they are bad for you. The message: Pay no attention to social norms. You are not defined by them. Do what's right for you, rather than worrying about fitting in. Chances are, others will respect you for your choices not shun you. An even better strategy: Spend less time with people who have bad habits and more time with people who have the good habits you want to develop.

6. Honor yourself

The research is clear here too: People who try to make a change due to guilt or frustration often fail. People who respect and like themselves — and who are generally happy with who they are — are more likely to succeed. So challenge your bad habit from a position of personal strength and confidence, not a perspective of failure or weakness. Remember that you have countless good habits and qualities, and only a handful of ones that warrant change.

7. Plan

Once you've got yourself in the right state of mind to take on a bad habit, you need to do one more thing before taking action: Plan your approach. Will you stop cold turkey? What day do you start? Will you keep a journal of the process? What awards for success will you grant yourself, and when? Who else will you involve in the process? A clear, detailed plan helps provide the rigor and discipline to succeed.

PLUS: 5 Essential Habits for a Healthy Heart

8. Act

So far, we've talked about the mindset changes that precede taking on a bad habit. But don't let internal factors hijack the process. It's easy to overthink the changes you want to make. Take action! Experts say that most habits can be broken if you can go 30 days without them. Focus simply on this: no partaking in the habit for one month. Then focus on 30 more days.

9. Replace

The easiest way to break a habit is to replace it with a new one. Begin by identifying the payoff your bad habit was providing—relaxation, escape, reward, satisfying a hunger, or just filling time. Make sure your replacement fulfills that need as well, but in a healthy way. Change your evening bowl of ice cream to an evening bowl of strawberries. Change your after-dinner TV habit with an after-dinner walking habit. Change your 2 p.m. can of soda habit with a 2 p.m. cup of tea. Remember: All habits aren't bad, just the unhealthy ones.

10. Enlist

There's a reason so much of corporate America long ago shifted to a team orientation; groups of people sharing the same goal succeed better than individuals who go it alone. Pick your team members carefully—your spouse might or might not be one—and empower them to help you achieve your goal with reminders, praise, distractions, even backrubs. And remember: The hallmark of good teamwork is communication. For your personal team to be engaged, you need to talk openly and frequently with them, just as you would with a corporate team.

11. Reward

Successes big or small should be celebrated. Heartfelt praise is often the most powerful reward—whether from others or yourself. But there's no reason you can't dangle the promise of a material reward for interim successes. Just don't reward a month of no ice cream with a bowl of ice cream. Make the reward something entirely unrelated, like a new outfit or a night out.

12. Forgive

When you slip up, forgive yourself. Start the next day fresh and fully committed to beating the habit. No one is keeping a scorecard. Yesterday's mistake is history. Learn from it, and move on. People who are committed to breaking a habit don't throw up their hands in defeat after a few lapses. Rather, they apply themselves even more.

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