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You can also manually add bookmarks:

Within your text, Put your cursor on the line to which you want the bookmark to go.

Then click the "New Bookmark" button at the top of the Bookmarks list.

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Acrobat will create the Bookmark with the name "Untitled."  Rename it accordingly.

You can then drag it up or down the list, to put it where it properly belongs, in case it didn't install exactly where it should be.

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PDFs can contain a set of small "thumbnail" images of each page that together form a quick-navigation tool.  In Acrobat or Acrobat reader, this typically appears on the lefthand side when the Page Thumbnails tool is made visible.  This tool is probably less valuable for the reader, since the author can better recognize pages represented by the thumbnails, and only pages, rather than headings, are navigation choices here.

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Create a set of pages in an MS Word file that are section headings or starters.  Then, use MS Word's Table of Contents feature to auto-build the Table of Contents, which are links to each of the section pages.  Add this file to your PDF file.  Lastly, move the section pages to their appropriate places in the document, so that the Table of Contents created in Word helps readers navigate to the different parts of your PDF file.  This second option is best when you need to compose opening remarks for each section of your file.  

Compress Your File

Large PDF files, especially if they contain various kinds of data - images, graphs, charts, scanned documents, and so on - can be very large.  A page of text can be 100 - 120 kb in a PDF, and many people's default smartphone camera settings can produce images in the 1.5 - 4 mb range.  You should take steps to reduce the sizes of these documents or images before incorporating them into a PDF.  But even after you've done that and compiled the PDF, Adobe Acrobat Pro has a compression tool that can reduce the final file size still further.  Importantly, Acrobat's success in compressing a file depends on its contents; some PDFs may reduce in size dramatically, others less so.  

Video Tutorial: Compress a PDF in Acrobat Pro

With the PDF open in Acrobat Pro, on the lefthand side tool menu, choose Compress a PDF.  Choose Single File.

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In follow-on dialogs, Acrobat asks you to choose a folder, and create a file name.  Then click Save, and you should have a compressed copy of your PDF.  

If you are importing lots of potential text and images directly via a .docx (MS Word) file, you can perform compression on the images using Word's tool, before bringing the Word file into your PDF.