Women's Tips

The best books on how to quit bad habits and instill useful

Pin
Send
Share
Send
Send


Share the post "A selection of books to help cope with addiction"

Many young people in our time, unfortunately, abuse bad habits: smoking, alcohol, drugs. The fight against them goes all over the world, but more often than not, attempts are in vain. It is impossible to force a person to do something without his own desire. And if a book can help with that, it’s just fine. We kill two birds with one stone at a time - we motivate ourselves and enjoy reading. That is why the following is a selection of the best books of motivation for people who no longer endure their bad habit, but the courage to get rid of it is not enough.

"Easy way to quit smoking" Allen Carr

The book, thundering all over the world - reviews of grateful readers at one time filled the entire Internet. People vied with each other about how tips and exercises helped them finally get rid of their smoke habits. "Easy way to quit smoking" is one of the books of the series entitled "Easy way ...", which includes books in different ways - "Easy way to stop drinking", "Easy way to lose weight", "Easy way to succeed" and so on.

“The psychology of positive change. How to permanently get rid of bad habits "James Prochazka, John Norcross, Carlo di Clemente

Want to change? Start thinking optimistic. Pull yourself together and act. This is what the author of this book is trying to convey to the reader. We can all change our behavior and our habits. Expand life 180 degrees and send it in a different direction. For this you need a little bit of positive and help from loving people.

"How to get rid of bad habits" Deepak Chopra, David Simon

Another book by Deepak Chopra with oriental self help techniques. These techniques are used in the famous Chopra Center *, which helps people find themselves. And the book combines the best Eastern and Western traditions to eliminate addictions.

* Chopra - Center for Welfare, which includes the traditional system of Indian medicine. The center helps people who are psychologically “lost”. Also, doctors save people with mental disorders.

"Who would have thought! How the brain makes us do stupid things "Asya Kazantseva

A young journalist, Asya Kazantseva, easily and affordably tells us the "dry" science of the main biological traps of our brain. It relies on great scientific work and life experience, but it does it absolutely naturally and simply. That is why you will not want to fall asleep from reading it, but on the contrary, there will be a desire and thoughts, where our bad habits actually come from and how to learn to live happily.

Reality Transurfing by Vadim Zeeland

Transfiguration is a powerful technique that allows you to learn how to manage your reality and live in the present in full. You can make your life what you want by getting rid of all the bad habits that spoil your life so much. Everything is in your hands and you cannot afford to let your life run its course. That is what is said in the book of Vadim Zeland, which has great popularity.

“A drug called food. Food Addiction Recovery Program ”Frank Minirt, Paul Meier, Robert Hemfelt

Not only common "bad habits" can be considered dependencies. Many people suffer from food addiction, which is no better than smoking, alcoholism, and so on. This book represents the whole program developed by professional doctors to combat food ailment. The structure of the program involves not so much physical impact, as the solution of personal psychological and emotional problems, against which the dependence on food arises.

P.s. Habit - down! All of these books will help you in the desire, finally, to end the harmful habit. If you can believe in yourself, then the dependency will have nothing left but to retreat. And it doesn't matter what kind of habit it is - smoking, alcohol or something more serious. The main thing is not to indulge yourself and go to the end!

Share the post "A selection of books to help cope with addiction"

Richard O’Connor “The Psychology of Bad Habits”

A wonderful book, which is a kind of motivation to get rid of bad habits once and for all. The author of the work is a famous psychologist with great experience. In this book, he will tell you what habits are considered harmful and why they are so difficult to overcome. You completely change your thinking about this and learn to develop and train your own consciousness.

You will learn many ways to change your behavior, as well as help get rid of many everyday problems. This book will force you to take a fresh look at the world and change your life for the better.

Allen Carr "Easy way to quit smoking"

The work, which caused the recognition of many experts, as well as enjoys great popularity and success throughout the world. The author was a heavy smoker and decided once and for all not only to get rid of his addiction, but also to help others cope with it. Its methods are distinguished by good efficiency, and you will certainly achieve a result in a relatively short time.

At the heart of the book is a technique that the author personally tried on himself, and now it has become known throughout the world. You can not only use the book yourself, but also present it to your relatives, who have such an addiction, and strongly recommend them to read it. You will also learn how to protect your children from smoking in the future.

Scott Jurek, Steve Friedman “Eat right, run fast. Rules of life supermarafonets

Bestseller that is popular with readers. The author is a supermarathon, that is, a man who runs a distance, many times exceeding the marathon. This book is an autobiographical, it fully describes the life of Scott Jurek and talks about the steps he took to achieve his own goals since his youth and to this day.

After reading this edition, you will get acquainted with the tips on running and training, if you are fond of races for long enough distances, on proper nutrition, promoting vegetarianism. Eating foods of plant origin will greatly improve your well-being. This is a fairly strong book that goes beyond running subjects.

Kelly McGonigal “Willpower. How to develop and strengthen "

Everything in life is directly dependent on willpower. Relations with others, the state of one's own health, success in all undertakings and others depend on it. Most often it turns out that this willpower is not enough for us to achieve the desired goal. In this book you will learn why it happens and how not to lose control of yourself. You will be able to study the techniques that help you to possess yourself, control your emotions and desires, it does not matter at all in which field of activity this is useful to you.

At the heart of each chapter is a strategy, and you are able to choose the one that you think will help you in solving important issues. After reading this book, you will certainly achieve your goals.

David Perlmutter, Kristin Lohberg “Food and the brain. What do carbohydrates do with health, thinking and memory?

The book is about how to eat and not to harm yourself. It is quite easy to read and remember, and also carries very useful information for each reader. After reading you will change your opinion about food and your own food in general.

The author suggests a clear analogy between the physical and moral state and the products that we eat daily. David Perlmutter has established a link between the carbohydrates that make up our diet and how they affect brain performance and brain activity. This book is created for those who want to live a full life without health problems.

Pierre Dyukan "I can not lose weight"

The scheme by which you can easily part with extra pounds. At the moment, the new-fashioned French diet from the dietician Pierre Ducane is very popular. The basis of the book is a technique by which you lose excess weight quite effectively and with high reliability.

In the first part of the publication, readers can familiarize themselves with the detailed steps and actions to achieve the result, that is, the loss of kilograms, and the second part is designed to consolidate the results already obtained and their stabilization.

Steven Guise "MINI Habits - MAXI-Results"

The book is a motivator that will change your opinion about the statement of the goal of achieving the goal. It is important to know that you should not immediately set for yourself global and unattainable goals. Start small and achieve much more. The book proposed to break up your goal into several stages and gradually fulfill each of them, without making special efforts and not spending a lot of personal time on it.

Global goals bring stress to the body and most often end in failure, so it is important to believe in yourself and move towards the desired gradually. After reading this book, you will learn how to deceive your brain and make it accept innovations, you will be able to develop useful habits without much effort and finally understand why the phrase “pack up, rag” does not work with you, stop worrying about it and learn how to cope his laziness.

Peter Bregman “18 minutes. How to increase concentration, stop distractions and do really important things. ”

This is a clever enough work on how to organize yourself. The book is very popular all over the world. She will help you find the right methods and techniques to achieve your goals, focus on specific desires, and also not be distracted by trifles, wanting to do a lot of things at the same time.

You will learn how to make an 18-minute plan for each day, ensuring that from now on all your most important things will be done.

Video 5 priceless books that are worth reading in their lives for self-development and personal effectiveness:

1. "Triggers", Marshall Goldsmith and Mark Reuters

Triggers are incentives that influence our behavior. They are everywhere: we feel the aroma of fresh buns from the bakery, the trigger works, and we forget about the intention to eat right. A colleague calls for a smoke break, and we, of course, go, although we vowed to quit ourselves.

Marshal Goldsmith talks about the triggers that prevent change, and how to deal with them. After reading the book, you will learn to manage your behavior, get rid of unwanted reactions and habits, achieve positive changes and consolidate them in life for a long time.

2. “Superman out of habit”, Tynan

Every Monday you decide to sign up for a gym, eat right and stop smoking, but for some reason you still postpone it? The author of this book knows how difficult it really is to take the first step towards changing established rituals.

On his own example, blogger Tynan tells how to form new habits, not to turn off the intended path and be kind to yourself, even if the result is still far from the desired. After reading the book, you can gradually and without hard installations improve your life, change the model of behavior and get rid of the habits that prevent you from existing normally.

3. “One Habit a Week,” Brett Blumenthal

A person is designed so that he wants to receive everything all at once. I decided to get rid of the bad habit, but did not get an instant result - I quit working on myself and refused to make further attempts to change for the better.

Brett Blumenthal advises not to require lightning-fast changes from himself, but to move towards them in small steps. For example, to allocate a week for one habit in order to work on it during this time and see the result, albeit small. Just imagine how much with this approach you will have time to do in a year! The book teaches us not to demand the impossible from ourselves, to look at things soberly and every day to gradually approach our intended goal.

4. “Changing habits”, MJ Ryan

Many of us have habits that have long become our integral part. They are so deeply ingrained in the subconscious that we do not even think about them, we live on autopilot. MJ Ryan suggests 81 methods to abandon such a life.

The author has developed a method of psychological mantras that will help change in the right direction. Constantly repeating short phrases, you make them part of yourself and change the subconscious along with the outside world. The book will help you learn to live consciously, get rid of all the excess and understand what you want to achieve.

5. “The Easy Way to Start a New Life”, Neil Fiore

Stress, insecurity, bad habits, inaction if you want to change - your faithful companions? Neil Fiore, a professional psychologist and author of this book, offers a simple but effective program that will help you start a new life.

Using the book you will get rid of negative attitudes, develop a new style of thinking, teach the brain to react positively and without stress to everyday events. The technique will help to unleash inner potential, become a strong person without bad habits and live the life you dreamed of.

6. “Lifelong Habits,” Sean Young

Wanting to get rid of a bad habit doesn’t really mean getting rid of it. And even if you were able to abandon it, it is not a fact that it will be possible to fix the result. There is no guarantee that in a couple of months you will not return to fast food or “sticking” in the smartphone.

Sean Young offers a scientific approach to giving up bad habits and changes in life that will not be forgotten with time. After reading the book, you will understand what mechanisms of work on yourself are right for you and how to apply them in life in order to achieve a positive result.

7. “The power of habit. Why we live and work this way, and not otherwise ", Charles Dahigg

If you know how habits are formed, their structure and development mechanisms, then you can completely change your life. It is about the anatomy of habits and tells Pulitzer Prize winner Charles Dahigg.

This book is a research based on scientific discoveries about the role of habits in a person’s life and society as a whole. The author interestingly provides information and supports it with examples from the activities of successful corporations and sports teams. While reading, you become aware of your own habits, gain freedom of choice and be able to tune the world around you to the way you want.

8. “The Psychology of Bad Habits”, Richard O’Connor

To get rid of bad habits once and for all, you need to understand some features of the brain that force us to repeat some actions again and again. Doing this in tandem with Richard O’Connor, a practicing psychotherapist, will be a snap.

The author tells about the processes occurring in the brain and explains why the struggle with habits is so difficult. It offers simple, but effective ways that help get rid of life-poisoning addictions and completely change behavior.

9. “The Power of the Subconscious, or How to Change a Life in 4 Weeks,” by Joe Dispenza

You can change yourself and your life at any time. Years of hard restrictions are not needed for this - four weeks are enough to stop living with emotions, get out of the captivity of bad habits, fill life with happiness and abundance. So says Dr. Joe Dispenza, a professor of neurochemistry and neurobiology.

The author proposes to use a scientific approach that will help work with the subconscious. You will learn how the brain works, be able to reprogram thinking and adjust it to the desired wave to achieve the desired changes.

10. “The biology of desire. Addiction is not a disease, ”Mark Lewis

Dependence on social networks and computer games, spontaneous purchases, fanaticism, alcohol, smoking, even unrequited love - all these are bad habits, diseases that many of us suffer. We sit down on dubious pleasures, because the brain is so easy. How to overcome similar conditions and restart the brain, says Mark Lewis, a cognitive neuroscientist and former addict.

The author shares simple life stories, gives clear scientific explanations and motivates to get rid of bad habits. The book will help get rid of the shackles of addiction and teach to help loved ones in a difficult situation.

11. “I can not stop. Where do obsessive states come from and how to get rid of them? ”, Sharon Begley

Modern man is familiar with intrusive states on his own experience. We will scroll the tape to the social network to the last, we pass the level in the game, although it is past midnight, and in the morning we go to work, we buy things that we never wear. We do not see the line between norm and pathology, dedication and obsession.

Sharon Begley, winner of numerous awards in the field of scientific communication and popularization of knowledge, clarifies the situation. She teaches us to distinguish obsession from perseverance, talks about the dangers of such behavior and helps get rid of it. Из книги вы узнаете о судьбах реальных пациентов, познакомитесь с трудами научных специалистов и в итоге возьмёте свою жизнь под контроль.

12. «Лёгкий способ…», Аллен Карр

Какой бы формой зависимости вы ни страдали и от чего бы ни хотели избавиться, в серии «Лёгкий способ…» есть нужная книга, способная помочь. Stop smoking, drinking, start living without anxiety, unrest, and overweight according to the methods of Allen Carr is much easier than it seems.

Ways to combat bad habits have been recognized by those who realized the need for change and used the techniques of Allen Carr. After reading the book, you will join the ranks of successful former addicts who were able to pull themselves together and crossed out everything that poisons life.

10. Food for the night

Snacking at night is one of those bad habits that are extremely difficult to overcome.

It's one thing if you decide to eat a light meal (for example, fruits or vegetables), and another thing if preference is given to chips, french fries and ice cream.

So why are we so attracted food with a high content of fat, sugar and calories? The fact is that by absorbing such food, we not only saturate our bodies, but also enjoy the taste of the products.

Proved that foods high in fat and carbohydrates elevate mood with the help of neurotransmitters such as serotonin and anandamide. These brain chemicals work with opiates that can alleviate stress and even physical pain for a short time.

You can fight this habit by replacing high-fat foods and carbohydrates with green leafy vegetables and fruits that contain folic acid and other beneficial vitamins to help fight depression.

Among such products, spinach, Brussels sprouts, citrus fruits, avocados, carrots, celery, beets, pumpkins, seeds and nuts deserve special attention.

It is also important to exclude food intake at the TV, the viewing of which makes it difficult to focus on food, which leads to uncontrolled absorption of food in large quantities.

9. The habit of nail biting

Gnawing nails is not so unhealthy as consuming food for the night, but it is still not very pleasant (and even embarrassing) to have ugly nails.

This habit is caused by anxiety, and you can learn about the psychological state of a person just by looking at his nails.

Note!: American Psychiatric Association nail nibble is classified as a repetitive action disorder, which also includes hair twisting and skin pinching.

It is interesting that most people with similar disorders do not want to get rid of their bad habit, because it brings them pleasure (moreover, they find even nibbling nails pleasant).

But! Gnawing at the nails can damage the cuticle, bleeding and even bacterial infection.

Note!The cuticle is the part of the skin that covers the nail and plays an important role in the health of the nails. It is a kind of protective cover for the fabric responsible for the growth of new nails.

In addition, the cuticle serves as a protection for still soft keratin, which, as it grows, hardens, thereby forming an ordinary nail.

How to get rid of this habit?

  1. Apply to the nails a special bitter varnish sold in pharmacies.
  2. Calm down, because nerve tension is often the cause of nibbling nails.
  3. Switch your attention to more useful and pleasant things: you can walk, read a book, tidy up the apartment.

8. Procrastination

Procrastination is a term in psychology that characterizes a person’s behavior, who is aware that it is necessary to perform specific actions (for example, his official duties), but at the same time postpones and ignores planned activities, switching his attention to minor trifles (for example, in everyday life) or entertainment. .

Psychologists call this the struggle with anxiety, which is associated with the beginning or end of some cases, the adoption of serious decisions.

We often joke on slow-moving people, but postponing business "for later" is a really bad habit that leads to a waste of time, loss of money and credibility in society. And the problem here is not the lack of time, but the inability to properly organize your day.

It is difficult to understand the motivation of such behavior, but here are the most frequent reasons:

  • Fear of failure or expectation of great success.
  • Fear of making the wrong decision.
  • Protest against the imposition of someone else's behavior.

If the presence of this habit badly affects your performance, mood and sleep, then it is time to take yourself in hand and do something.

Set clear goals, perhaps with some personal prizes, and imagine what satisfaction you will get when you finally complete the planned business on time.

Do not hesitate to ask for help from a loved one who will monitor and encourage your new beginnings. Do it right now!

7. Foul language

When you hear foul language on TV or in movies, it can be quite funny.

But in real life it is not so funny. If you live in a modern society, then you should know that bad language is a manifestation of vulgarity, bad manners and tactlessness.

On the one hand, foul language lacks self-control, and they are not able to express their thoughts properly. On the other hand, foul language soothes a person, thereby blocking more serious consequences (for example, physical aggression).

Studies show that people who swear with mate more easily endure pain, because during foul language there are surges of adrenaline that block pain.

In addition, obscene language dulls the emotional pain and feelings. But the more a person swears, the less effective this method of dealing with stress.

One of the ways to overcome this bad habit is to use a psychological technique called "I swear by my money."

This technique is that foul language will save a significant amount of money in the bank whenever it allows itself to swear.

It is advisable to attract a person who will monitor compliance with the rules of such a game. The deferred money is desirable to spend not on entertainment, but on the acquisition of really necessary things.

You can also try to replace swear words with an invented (most importantly - decent) code word.

Note!Numerous studies show that almost all people swear during life.

For most people, this is generally a universal language through which they express numerous emotions (it can be a feeling of joy, pain, or hate).

According to statistics, obscene language in youth is from 0.3% to 0.7% of the entire speech, whereas in adults this figure reaches 1 - 5% (and sometimes more). That is, bad language is a serious problem that must be dealt with.

6. Gum Bubbles

Inflating bubbles is a children's ritual, which is learned as, for example, whistling or cycling.

But by the time we reach adulthood, we usually don’t chew chewing gum to inflate bubbles, which make a specific sound (pop) when they burst.

Regular gum use is a bad habit that helps some people relieve stress or get rid of boredom. However, there are positives in chewing gum.

Researchers found that by chewing gum, people better concentrate and concentrate their thinking abilities, but within the first twenty minutes.

Maybe that's why some people chew chewing gum at work. Also, the chewing process trains the chewing muscles, not to mention improving blood circulation in the gums.

But! The problem is that the endless clicks triggered by the bursting of inflated bubbles can distract and annoy the people around them, especially their work colleagues.

Besides!It has been scientifically proven that chewing gum can have unpleasant consequences, including gastritis, the formation of an abnormal bite and loss of fillings.

The way out of this situation is simple: remember that the main goal of chewing gum is to refresh your breath, and therefore you should not chew it for longer than 15 to 20 minutes.

5. Delay

At school, for being late, you can only be expelled from a lesson, if you are late for work, you can be dismissed for violating labor discipline, and this is already a big problem.

Even if constant tardiness does not lead to serious problems, this may indicate that a person is unorganized and unprofessional about work.

In everyday life, friends or relatives can be very offended that you are always late for important events for them.

Being late may be due to lack of discipline or the habit of living without plans. Also, some people are flattered by the fact that they are waiting.

Interesting fact!Some psychologists believe that chronic tardiness is a symptom of a basic mood disorder, such as depression. A recent study found that approximately 17% of people suffer from chronic lateness.

But if you wish, you can become punctual, for which you need to stop trusting the internal clock. It is important to learn how to correctly calculate the time you spend on the way to the office or home.

If you are a busy person, plan your day in advance, leave a reminder on your smartphone or laptop, make an entry in your notebook, and you will succeed.

4. The bad habit of interrupting

Our life is filled with constant noises and distractions: be it a cat meowing under a window, phone calls or the sound of repairs from neighbors.

It is especially annoying when you are interrupted during a conversation, and more than once. The following conclusion suggests itself: the interrupter wants to say something that is much more important than what you said.

But still, at times, each of us interrupts someone, despite the fact that this is considered a "bad form."

Sometimes there is a need to interrupt someone's conversation. It is quite acceptable if you want to ask an important question that will be relevant at this moment (for example, this may be in a presentation or lecture). Just do it in a tactful and polite way.

Interrupting a monologue of one’s interlocutor may also indicate the position of a person in society (those who have the power are often allowed to interrupt the interlocutor).

You do not hesitate to kill your subordinate or work colleague, but you never dare to do the same with your boss.

Regardless of who you are talking to, you should remember about ethics: no matter what relationship you have with the other person, first wait for the end of his speech, and then express your thoughts ..

Interesting fact!According to some studies, men interrupt their interlocutors twice as often as women.

How to learn to listen patiently? Try to focus on what your interlocutor is saying and formulate your answer in advance. If you can not wait to kill, then imagine yourself in the place of your opponent.

Perhaps you should take notes if you are afraid that you will forget what you wanted to say.

3. Gossip and rumors

If gossip would not be so fun and interesting, then there was no TV show, no Internet sites and magazines dedicated to popular and famous people who love to be at the center of everyone's attention.

Many "stars" love when their personal life is viewed "under the microscope."

Some people cannot resist sharing interesting information with others. This is a way to build relationships with your friends and even increase authority in their eyes.

Sometimes it helps to raise our own self-esteem. Gossipers can come up with a bunch of excuses for their words, for example: "I’m not doing anything wrong." In addition, the discussion of the next gossip time flows faster.

In a working environment, gossip can be a huge problem, and all for the reason that they bring discord to the team, reduce morale and performance. Yes, and in family life, the mystery that has emerged may bring a lot of negative consequences.

If you think that in a conversation with others you allow yourself to talk too much, try to put yourself in the place of the person you are discussing, because it is always unpleasant to hear negative information about yourself.

In order to overcome this habit, experts advise to do the following:

  • Do not maintain conversations, during which there is a discussion of another person (especially in a negative way).
  • Try to establish and eliminate the reason that provoked gossip.

2. Fussiness

Fussiness is a sign that a person simply cannot sit in one place. The reason for this behavior can be stress, nervous tension, or ordinary boredom (this is how a person spends extra energy).

Fussiness is, of course, a bad habit, but some researchers believe that such behavior can be beneficial. The fact is that such hyperactivity lowers cortisol levels (it is also called the “stress hormone”).

That is, in a stressful situation (for example, during an exam) fussiness will help activate those parts of the brain that are responsible for thought processes and correctly formulate a thought.

In addition, an overactive person burns an average of 350 calories per day. According to medical research, constant (albeit small) loads will help maintain a person’s physical form.

But! Inability to sit still is one of those bad habits that can have negative social consequences. So, if a person is constantly waving his arms or sniffing loudly, this can not only prevent others from working, but also annoy them.

As a rule, when a person is pointed to his bad habit, he begins to control himself, and with time he can completely get rid of one or another manifestation of excessive activity.

However, it also happens that a person cannot independently cope with his habit, which can become a truly serious problem.

Excessive fussiness may be one of the symptoms of a number of disorders, including:

  • attention deficit hyperactivity disorder (or ADHD),
  • bipolar disorder (or manic psychosis),
  • Tourette syndrome.

In such cases, professional help from specialized doctors is required.

1. Computer addiction

It is very easy to spend almost all your time looking at the screen of your computer, TV, tablet or phone. Most of us have to spend at least 40 hours a week in front of a computer.

Moreover, we spend almost all our free time on watching TV shows and social networking.

Scientists have found that excessive time spent behind a computer monitor and a TV screen can cause eye strain and visual impairment.

In addition, it has been proven that constant video viewing can harm the human brain (it has been established that the dependence of adolescents on the Internet and video games negatively affects the state of the frontal brain lobe).

Of course, watching TV and using the Internet has a lot of advantages, but you should not forget about walking with friends, spending time with your family and performing daily duties, which often do not have enough time because of excessive enthusiasm for virtual life.

Interesting fact! On average, one out of every eight Americans has signs of dependence on the Internet, and in Asian countries, this is every third.

Internet related issues:

  • 13.7% can not leave a visit to the forums for several days.
  • 12.3% feel the need to reduce the use of the Internet.
  • 8.7% try to hide the use of the Internet from friends and family.
  • 5.9% believe that their family relationships are problematic due to the use of the Internet.

Internet use depending on age:

  • 18-29 years old: 93%
  • 30-49 years: 81%
  • 50-64 years: 70%
  • 65 years and over: 38%

Countries with the most users:

  • China - 360 million people.
  • USA - almost 28 million people.
  • Japan - 96 million people.
  • India - 81 million people.
  • Brazil - 68 million people.

Here are simple tips that will help reduce the time spent on the web:

  • Leave phones and other devices when you go to the bathroom.
  • Eat at the table, not in front of the TV screen.
  • Read books (you can download the necessary information to your phone and listen to it during a walk, a morning jog or a long trip).

Conclusion: analyze your behavior in order to understand whether you have bad habits or not, do they interfere with you or your loved ones? If these questions

You will receive a positive response, then gather all your will and try to get rid of them, using the tips given in this article.

Pin
Send
Share
Send
Send

lehighvalleylittleones-com