Choosing a secure password

Passwords must have a minimum of 8 characters and must include at least 1 of each of the following:

• upper case letter(s)
• lowercase letter(s)
• numerals and/or non-alphanumeric characters (e.g. +,&,%,#,/,<, etc.)

Password should never include the user or login name (or variation of)

"But I can't remember a non-sense password," you say. Use a song or phrase that you can easily remember, like "Mary had a little lamb, it's fleece was white as snow". Using the first letter of each word, and selectively replacing some letters with similarly shaped numbers, you could have a password like : Mhall,ifwwa5.

Do not use that example, since it listed here, and publicly available.