Which of the following words should be capitalized? great thinkers of the past have said "we are what we think, and "all limitations are self-imposed."

Could someone me with this question?

In the communication breakdown section, michael b. green learned that "a red rag" or a had nothing to do with the internal makeup of the person who was wearing it.

What is the main idea of this paragraph from the volcanoes section of the ready.gov website