Ask a friend to do it for you on your next ride. Or if you feel up to it, look at the instructions on Shimano's site (am I remembering right that you're a Shimano gal?), Park Tool and/or Sheldon Brown.
Derailleur adjustments are quite simple. Front can be a little more work, since there's no barrel adjuster at the derailleur, but it's still not a big deal.



				
				
				
					
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) is that the derailleur clamp could have moved on the frame. (If you have a braze-on FD, then never mind.) If the cable seems to be sliding smoothly through its whole travel, then this is a possibility and I can point you to a couple of videos.
				