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Best way to protect my computer on all levels?

I have a fairly new laptop that I bought earlier this year. It's Windows 7. The make and model is specified in my signature. Oops, it's showing Vista. I need to edit that.

Yesterday and a few other times I have had friends ask me if I sent them a link and I replied with a resounding NO! and Don't click on the link. Is this called spoofing? Has someone harvested my email address?

I have 4 email addresses. I use Hotmail (now called Outlook), Yahoo, Gmail and Zoho.com. I use Zoho when I want to upload a resume to an employer that I do not know who or where they are located, for example on CraigsList.

I have had problems with tons and tons of spam in yahoo and now Gmail.

My question is this: How do I go about the tedious process of changing my passwords on every single website I am subscribed to, including this one. From what I understand, to have a strong password, it should be two words followed by a few numbers and maybe a symbol or two. And then change the passwords about every three months. I have had my email clients for several years and I have tons of bookmarks. I would need to go to each one and find the place to change the password and make note of it in my passwords file. Where should I keep my passwords since I won't remember any of them because you're not supposed to use the same passwords! Very frustrating.

How do I not compromise any of my accounts including Facebook, bank, etc? I want to keep my computer healthy and not be invaded by hackers or harvesters.

Maybe I should use one email client when I subscribe to something new and see if they are spamming me, but how do I block each and every one when I get them? Many times they probably have ditched that alias email address and so blocking is useless?

Also, I have the free version of Avast and I ran Malwarebytes and it found no infections. Any other programs I should be running manually to check for problems? I am connected to a router through a DSL modem. Does this increase any risks?

Do you have any smart tips so I can start this process? And once I do get everything over to another brand new email client, letting my friends and family know my new email addy, should I then delete, say, Yahoo Mail? Or will Messenger still work if I delete that? I rarely use Skype but I do enjoy the better quality of the calls. I am using Firefox and now getting tons of popup ads. I looked at my add ons, and I don't have that many, not even an extra toolbar. Also, where would I store my passwords? On a flash drive? I do have an external HD. I would not like to print out the whole document if I am going to be changing my passwords constantly. But then if I use another computer, how would I access websites unless I carry my flash drive with me at all times. If anyone gets hold of my flash drive they would be able to steal my identity and all sorts of things that I have in documents.

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