Speaker 1: Hello, and welcome back to the Psychology of Your Twenties,
Speaker 1: the podcast where we talk through some of the big
Speaker 1: life changes and transitions of our twenties and what they
Speaker 1: mean for our psychology. Hello everybody, Welcome back to the show.
Speaker 1: Welcome back to the podcast for another episode, another bonus episode.
Speaker 1: I should say welcome. If you are listening to this
Speaker 1: right now, you are one of my top listeners, you're
Speaker 1: one of my paid subscribers. I just want to say
Speaker 1: a huge thank you. I've got you all in one place,
Speaker 1: all right here, so I just want to say thank
Speaker 1: you so much for you know, wanting to listen to
Speaker 1: the sound of my voice multiple times a week. It
Speaker 1: is had a weird feeling, but I'm so so grateful
Speaker 1: that you care about this podcast. You care about this show,
Speaker 1: and you care about what we're trying to do, which
Speaker 1: is apply psychology something that can often seem really inaccessible
Speaker 1: and distant to every area of our life, every area
Speaker 1: of our life in our twenties, and hopefully learn something
Speaker 1: new every week about what we're experiencing, what we go through,
Speaker 1: and how that interacts with our mental well being and
Speaker 1: the psychological processes that underpin it. So I just want
Speaker 1: to say a huge thank you to all of you
Speaker 1: who are listening to this episode right now. You guys
Speaker 1: chose the topic this week as well. We're talking about microhabits.
Speaker 1: I gave you, guys two options on my Instagram, so
Speaker 1: if you don't follow me there, that's normally where I
Speaker 1: make the decision about what I want to record this week.
Speaker 1: And I gave you two options, either a bonus guest
Speaker 1: episode or an episode on microhabits, and here we are.
Speaker 1: You chose right. I'm very excited to be recording this today.
Speaker 1: And the research was so fascinating some of the studies,
Speaker 1: some of the things that I found out, I was like,
Speaker 1: this is crazy, Like I'm learning so much. I also
Speaker 1: just want to say we hit a huge milestone this week,
Speaker 1: which was one million listeners, and I honestly still can't
Speaker 1: fathom that, Like I genuinely am so like honestly baffled,
Speaker 1: a bit confused, a bit overwhelmed, to be honest, that
Speaker 1: there are so many people listening to this show. Like
Speaker 1: I started this as like a side project, as like
Speaker 1: a hobby, just to kind of verbalize the things that
Speaker 1: I was going through and to be able to have
Speaker 1: an outlet for the research I was doing and the
Speaker 1: things that I love to talk about with my wonderful friends.
Speaker 1: Shout out to them if they're listening, You guys are amazing.
Speaker 1: And suddenly it has an audience. So it's been really
Speaker 1: unexpected and I'm so grateful. I think the other thing
Speaker 1: I've been really worried about is that as this show grows,
Speaker 1: it might become less authentic. I just that's something that's
Speaker 1: really been on my mind. What I want to be
Speaker 1: able to do is continue post the things that I
Speaker 1: really want to talk about, and then I hope other
Speaker 1: people want to hear about, not just things that I
Speaker 1: feel pressure I need to speak on or following trends.
Speaker 1: I don't know. I just don't want to lose that authenticity,
Speaker 1: and I think that's why a lot of people listen
Speaker 1: to this because I don't know. I'm someone in my twenties.
Speaker 1: I'm dealing with this stuff as we all are, so
Speaker 1: I don't know some of my fears and anxieties for
Speaker 1: the people who listen to the bonus episode, So take
Speaker 1: away whatever you want from that, but once again, thank
Speaker 1: you for listening. Let's get into what we're talking about today. Microhabits.
Speaker 1: It is such a fascinating, fascinating topic. They've become, like
Speaker 1: the term microhabits has become quite a trendy saying or
Speaker 1: a trendy term or concept in wellness communities recently, and
Speaker 1: I think for mostly really really good reasons. So what
Speaker 1: they are is they are these small, simple actions that
Speaker 1: you're able to take every day or integrate into your
Speaker 1: life really easily, that help you achieve big results. They're
Speaker 1: basically just small habits, microhabits. Sometimes when we think about
Speaker 1: you big overhauls of our entire lifestyle, it can seem
Speaker 1: really overwhelming, but we can use microhabits, which are just
Speaker 1: small actions that we can change day to day to
Speaker 1: transform I think, any area, any facet of our lives
Speaker 1: that we might not be entirely satisfied with, by starting
Speaker 1: really small, by starting from the ground up and keeping
Speaker 1: you know, the end goal in sight, but making it
Speaker 1: easier for us to get there and to ease into
Speaker 1: those changes and those transformations, and to ensure that the
Speaker 1: changes we want to make to our lives are sustainable.
Speaker 1: You know, there's no point putting a lot of effort
Speaker 1: into something, putting all your eggs in one basket dedicating
Speaker 1: yourself entirely to some goal, if if you're going to
Speaker 1: give up after one month because you're mentally and physically exhausted.
Speaker 1: But microhabits are a really, I think, sneaky, amazing way
Speaker 1: around that, and there's so much fascinating psychology around them.
Speaker 1: When we set ourselves big and ambitious and sometimes ambiguous
Speaker 1: goals like I don't know, I want to eat healthier,
Speaker 1: or to be more active, or fix my anxiety, make
Speaker 1: new friends, it can be super overwhelming to a try
Speaker 1: and stick to it b figure out how we're going
Speaker 1: to achieve that goal through concrete steps, you know, saying
Speaker 1: something like I want to make new friends. It's such
Speaker 1: a scary and daunting goal, Like how do we actually
Speaker 1: get there? And I think it's really hard to know
Speaker 1: when when your goal has been achieved. How do you
Speaker 1: know when you're no longer anxious? How do you know
Speaker 1: when you're healthier? Like, yes, you'll feel it, but how
Speaker 1: exactly did you get there? If the goal is a
Speaker 1: huge thing that you want and you're pining after, and
Speaker 1: you get there, and you know, how do you know
Speaker 1: that you could do it again? How can you maintain
Speaker 1: those lifestyle changes? I think big goals are always going
Speaker 1: to be really hard to achieve, hence that saying, you know,
Speaker 1: if it was easy, everyone would do it. The reason
Speaker 1: is that they offer require major lifestyle overhaul and changes
Speaker 1: to our daily habits, which we've become rather attached to.
Speaker 1: But what if you could achieve those exact same goals
Speaker 1: by just doing something small every day that sounds you know,
Speaker 1: kind of amazing. And that's the idea behind microhabits. You
Speaker 1: are still able to make those big changes, but by
Speaker 1: making a series of small ones instead, tasks that are
Speaker 1: so small and so you know, convenient that you don't
Speaker 1: even notice them half the time and you don't really
Speaker 1: have an excuse not to do them. And when you
Speaker 1: keep these small habits up, and when you keep these
Speaker 1: promises to yourself, not only are you able to see
Speaker 1: progress and reach your goals sustainably whilst also ensuring that
Speaker 1: your healthy habits stick, but you also gain confidence over time.
Speaker 1: You know, I think when we set out to achieve
Speaker 1: big goals and we're really pushing so hard in those
Speaker 1: first few weeks, in those first few months, when we
Speaker 1: are you know, we fail or we have a small setback,
Speaker 1: can be really easy to see all that progress being,
Speaker 1: you know, to sense that that progress has been undone,
Speaker 1: or to feel a sense of failure. But microhabits allow
Speaker 1: us to achieve those goals over time and sustainably, so
Speaker 1: that we're allowed to have small setbacks as long as
Speaker 1: we keep up these small habits. So let's talk about
Speaker 1: some examples. When I was doing this research and just
Speaker 1: from like my general overall view of how the term
Speaker 1: microhabits is used. They're often applied to, you know, fitness
Speaker 1: and weight loss and diet culture and physical health, which
Speaker 1: of course I appreciate, and I think it's so important
Speaker 1: that people want to take care of themselves and whatever
Speaker 1: capacity that might be. But I kind of want to
Speaker 1: discuss them in other areas of our lives because I
Speaker 1: think that although a lot of the time, people especially
Speaker 1: in our twenties, are really worried about how we look
Speaker 1: and whether we're active and whether we're physically healthy, sometimes
Speaker 1: it's not the only focus. And I kind of don't
Speaker 1: like to talk about that too much on my show.
Speaker 1: I think it can contribute and easily become a discussion
Speaker 1: about things that actually are unhealthy and aren't you the
Speaker 1: best for ourselves? So let's talk about some other areas.
Speaker 1: For example, if you want to start a podcast, what
Speaker 1: is a microhabit that can build that. I get people
Speaker 1: ask me or asking me all the time, like I
Speaker 1: want to start a podcast, and my first answer is
Speaker 1: always like, yes, absolutely, you should do it. There is
Speaker 1: room for everyone, and you know, you definitely have something
Speaker 1: to share. And their second question is and the second
Speaker 1: kind of statement is always like, how do I do it?
Speaker 1: A microhabit could be I don't know right three, write
Speaker 1: down one idea every day for what you want to
Speaker 1: talk about on your show, or record just one episode
Speaker 1: a week, even if you only do five minutes each day.
Speaker 1: That's a really achievable goal, you know, writing something down
Speaker 1: in your notes app once a day, some idea that
Speaker 1: you've had for content or for an episode. It's not
Speaker 1: going to take too much from you. It's not going
Speaker 1: to take too much effort, and it's really doable. Another
Speaker 1: one that I hear a lot from my friends is
Speaker 1: spending less time on social media. What's the simple microhabit
Speaker 1: you can do for that, you know, put your make
Speaker 1: a promise to yourself. I can go on my phone
Speaker 1: as much as I want throughout the day. But I'm
Speaker 1: going to put it down at ten PM or between
Speaker 1: the hours of you know, every thirty minutes, I have
Speaker 1: to turn my phone off, you know, for the rest
Speaker 1: of that half hour into the next until the next hour,
Speaker 1: just so you have those small breaks or okay, I
Speaker 1: want to slowly decrease the amount of pickups I have.
Speaker 1: I don't know. If you have an iPhone, you can
Speaker 1: see how many times you pick up and you open
Speaker 1: social media app like Instagram or TikTok, say that's like
Speaker 1: fifty times a day, Be like, okay, by tomorrow, I
Speaker 1: want it to be forty nine, and then maybe forty
Speaker 1: eight and forty seven next week, not even like on
Speaker 1: a day to day. Just trying to think about small
Speaker 1: things you can do, small goals you can set. Getting
Speaker 1: over heartbreak that's a massive topic we talk about on
Speaker 1: the show because you know, I think we all have
Speaker 1: been through that in our twenties and it's often really
Speaker 1: fucking brutal. How do we make sure that How can
Speaker 1: we apply microhabits to heartbreak? What about just checking their
Speaker 1: messages less being like, okay, my only the only thing
Speaker 1: I need to do today is to only check to
Speaker 1: see if they've messaged me once or twice. I can't
Speaker 1: check it compulsively throughout the day, but I'm still allowed
Speaker 1: to because I still want to know. Or if you're
Speaker 1: getting over heartbreak, setting a goal of like, okay, well
Speaker 1: I'm going to listen to one song I really really
Speaker 1: love and just have like a wild dance manic singing
Speaker 1: moment just once a day to make myself feel better.
Speaker 1: Another way that it's I think microhabits are often applied
Speaker 1: as productivity and creativity as we enter into full time work,
Speaker 1: or we're struggling with UNI and we have jobs and
Speaker 1: things to do and bills to pay, in relationships to maintain,
Speaker 1: and I don't know, cleaning, I don't know whatever you're
Speaker 1: doing with your life. We're all pretty busy, and sometimes
Speaker 1: the first thing to go is the things that really
Speaker 1: fuel our soul, our creative passions and our hobbies. So
Speaker 1: maybe one of your microhabits, if you're someone who's realizing
Speaker 1: that they're a little bit disconnected from that creative right
Speaker 1: side of their brain, is to read just one page
Speaker 1: of a book each night, or simply list five things
Speaker 1: you're grateful for if you want to get into journaling,
Speaker 1: or you know, just only you'll need to spend five
Speaker 1: minutes a day doing like a meditation or a yoga pose,
Speaker 1: or watching a really interesting video that you can contribute to.
Speaker 1: Conversations with those don't sound too hard, do they? They
Speaker 1: sound really doable. Everyone has five minutes in their day
Speaker 1: to do one small thing that might actually make your
Speaker 1: life a lot better. And over time these habits build
Speaker 1: and become bigger, and we're able to challenge ourselves to
Speaker 1: set a new microhabit that actually feels a lot less
Speaker 1: significant than if we'd started with that step to begin with.
Speaker 1: Small blocks can still build really big towers, and it's
Speaker 1: harder to take them apart, harder to take that final structure,
Speaker 1: that final lifestyle that you're looking for apart. If those
Speaker 1: habits that have contributed to it are really easy to
Speaker 1: do and are really sustainable. So why are we talking
Speaker 1: about them today? Why are we talking about them in
Speaker 1: the context of our twenties. I think personally, in our twenties,
Speaker 1: we have a responsibility to ourselves to decide what kind
Speaker 1: of lives we want to have. It's often, I think,
Speaker 1: what we again to recognize unhealthy habits or patterns of
Speaker 1: thinking that might not be the healthiest that may have
Speaker 1: come from our upbringing may have come from our childhood.
Speaker 1: If you want to listen to the Childhood Trauma episode,
Speaker 1: we talk about this a little bit more about how
Speaker 1: our perspectives and our ways that we see ourselves and
Speaker 1: the habits that we form really to begin in our
Speaker 1: early infancy. Even but when we get to adulthood, when
Speaker 1: we get to our twenties, we might want to improve
Speaker 1: ourselves for the better. We have the emotional and the
Speaker 1: mental capacity to recognize what's not working, to have self awareness.
Speaker 1: I feel like many of the people who listen to
Speaker 1: the show are doing so out of an eagerness to
Speaker 1: improve themselves, their well being and their lives, or because
Speaker 1: there's something they're struggling within their day to day lives. Honestly,
Speaker 1: no matter your circumstances, whatever you're going through right now,
Speaker 1: implementing these daily micro habits can actually lead to massive
Speaker 1: improvements to what area of your life you want to
Speaker 1: change or improve. One of the microhabits that I've set
Speaker 1: myself recently is I found that because i work full
Speaker 1: time and I'm doing this podcast, and you know, I've
Speaker 1: got to keep up with my chores and with my friends,
Speaker 1: and trying to be active. The one thing that's kind
Speaker 1: of fall enough the radar is being physically active and
Speaker 1: feeling like my body is doing what I want it
Speaker 1: to do. So I've set this microhabit of like any
Speaker 1: time I'm want to go into the office and my
Speaker 1: officers in the city, I have to walk in. It's
Speaker 1: a forty five minute walk. It's not that far. It
Speaker 1: takes like thirty five minutes on the train. And that's
Speaker 1: a really easy habit to implement for me because it's
Speaker 1: not every day that I have to do it, but
Speaker 1: it's and it's really small, it's really doable, and it's
Speaker 1: really rewarding as well. I think we do often think
Speaker 1: of physical health when we think of lifestyle change, but
Speaker 1: it can be so much more than that. We can
Speaker 1: use microhabits to reduce anxiety, promote how be more productive, creative,
Speaker 1: get over a bad breakup, make more connections. Their beauty
Speaker 1: is in their simplicity, but also their universality. They're so
Speaker 1: easy to integrate into our lives and into really any
Speaker 1: area of our lives. So let's talk about why they
Speaker 1: work and really hyping these up today and making them
Speaker 1: sound like some kind of universal antidote. But there's a
Speaker 1: reason why microhabits are a lot easier to implement. And
Speaker 1: I know it sounds intuitive, but there's some stronger science
Speaker 1: backing it as well. Basically, they limit how often we
Speaker 1: can apply an all or nothing mindset and consequently the
Speaker 1: likelihood of failure. So the all or nothing mindset, it's
Speaker 1: a way of thinking that kind of relies on extremes,
Speaker 1: and particularly the extreme of either success or failure. You know,
Speaker 1: you've got this goal in mind, and you're either doing
Speaker 1: everything completely right, meet your goal instantly, you're sticking with
Speaker 1: all of your habits, you're doing everything you need to
Speaker 1: do perfectly all the time, or you don't do that,
Speaker 1: you make a slip up, you forget to do something,
Speaker 1: and you fail. You can't go forward. That's done. You know,
Speaker 1: like it's success or failure and there's nothing in between.
Speaker 1: All or nothing thinking usually leads to really unrealistic standards
Speaker 1: for yourself and for others, and it's really hard to
Speaker 1: maintain motivation because we're humans, We're going to make mistakes.
Speaker 1: Life gets in the way of implementing healthy habits, and
Speaker 1: this type of thinking it's known as a cognitive distortion,
Speaker 1: which essentially is an exaggerated pattern of thought and of
Speaker 1: thinking that derails our progress and can lead us to
Speaker 1: viewing things in a way that's false to how they
Speaker 1: truly are. You know, say that one of your goals
Speaker 1: is like, oh, I want to use social media less,
Speaker 1: and you've been really stricted only an hour a day
Speaker 1: and that's that, and then one day you go over
Speaker 1: and to hour and five minutes, like, well, I've ruined it.
Speaker 1: Perhaps I've ruined it, like this shows that I don't
Speaker 1: have self discipline and I can't meet my goal. And
Speaker 1: this all or nothing distortion is exactly is exactly what
Speaker 1: we're talking about in this instance. If we engage too
Speaker 1: frequently in this style of thinking, particularly when we are
Speaker 1: trying to achieve a goal, it can be really difficult
Speaker 1: to forgive our failures to make progress or feel satisfied
Speaker 1: and ensure that the goal is sustainable because we're always
Speaker 1: going to make mistakes. We are forgetful creatures, we are
Speaker 1: funny creatures, we're messy creatures. But microhabits they're able to
Speaker 1: interrupt that extreme way of thinking, that feedback loop of
Speaker 1: success or failure. We're able to not only have smallest
Speaker 1: successes but teach ourselves that our energy does not need
Speaker 1: to be a hundred million percent committed and tied to
Speaker 1: one goal with no slip ups allowed. They allow us
Speaker 1: to break things down into smaller, bite size pieces, which
Speaker 1: we know are easier for our brains to digest, and
Speaker 1: they're easier to implement because they require less challenge and
Speaker 1: less change, and we're more likely to be successful. So
Speaker 1: the other reason they work is to do with dopamine.
Speaker 1: I know we talk about dopamine so often on this show,
Speaker 1: like all the time, but it's because it's so crucial
Speaker 1: to so many of our behaviors and our actions and
Speaker 1: our daily lives. It's like it is one of the
Speaker 1: most important neurotransmitters we have in our artillery. Often the
Speaker 1: habits we see as being unhealthy, I'm when we use
Speaker 1: the TikTok example again, like scrolling TikTok for hours. TikTok
Speaker 1: don't asume me because I'm defaming you or whatever, But
Speaker 1: you know, scrolling TikTok for hours before bed or sleeping
Speaker 1: in or eating food that makes us feel bad, these
Speaker 1: habits actually bring us some of dopamine, Like we get
Speaker 1: a dopamine hit or we feel comfortable. So when we
Speaker 1: attempt to interrupt those habits and overhaul our lives, not
Speaker 1: only do we prevent activities that our brain actually relies
Speaker 1: on for dopamine, the chemical that motivates us and creates
Speaker 1: pleasant feelings and stability, but we also alter our mental
Speaker 1: comfort space. And that's kind of the area. That's like
Speaker 1: the things that make our brain feel safe, and often
Speaker 1: routine habits, even if they cause long term damage, do
Speaker 1: make us feel safe, and often that causes us to
Speaker 1: withdraw back into our old habits quicker when we are
Speaker 1: challenged with other, possibly uncomfortable situations in the external world.
Speaker 1: I think we see this so often people set out
Speaker 1: with big goals, for example, to quit drinking or stop
Speaker 1: smoking like cold turkey. But those habits bring comfort and
Speaker 1: dopamine and serotonin. So as soon as something else challenges
Speaker 1: us and we no longer have that, you know, that
Speaker 1: stability that's created by that habit, we're likely to fall
Speaker 1: straight back into them. You know. But if we say
Speaker 1: instead of like I'm in a completely quick drinking and
Speaker 1: then you know, you go through a breakup or you know,
Speaker 1: you get a parking fine, or you have a shit
Speaker 1: day at work and suddenly you know, you're back on it.
Speaker 1: What if we instead said, you know, I'm going to
Speaker 1: drink one less drink that I normally would on a
Speaker 1: night out, or I'm only going to drink drinks with
Speaker 1: lower levels of alcohol, or only drink one to two
Speaker 1: days a week. We give our brains time to adapt
Speaker 1: to these new habits, which makes them easier and our
Speaker 1: goal is more sustainable, while still giving ourselves the comfort
Speaker 1: that something we enjoy might provide. So how do we
Speaker 1: implement these How do we implement microhabits? I think often
Speaker 1: when we have a big goal, we are particularly patient
Speaker 1: and we want to reach it right now. We're like, Okay,
Speaker 1: I've decided I want to be fit and healthy, so
Speaker 1: I want to be able to run a marathon in
Speaker 1: like five days, and that's so sexy and like fast.
Speaker 1: Results are exciting and we want them right now, especially
Speaker 1: in the modern world where we can get things that
Speaker 1: we want so easily. But trust me, doing small, boring
Speaker 1: things gets the job done much more sustainably and much
Speaker 1: more reliably because of all of those reasons that we've
Speaker 1: talked about. You know, it doesn't leave us completely devoid
Speaker 1: of the dopamine attached our old habits. They prevent us
Speaker 1: from having that all or nothing thinking, they're easier to
Speaker 1: implement into our lives, they cause less disruption. But I
Speaker 1: think that it's important to also have a sense of
Speaker 1: balance here and not go overboard with the microhabits, you
Speaker 1: know what I mean, because then essentially you're doing exactly
Speaker 1: what you would have done if you'd done that all
Speaker 1: or nothing thinking. And we're completely committed to a goal,
Speaker 1: it's probably best to not have more than three to five.
Speaker 1: You know. Your three might be I'm going to drink
Speaker 1: one extra glass of water a day, I'm going to
Speaker 1: wake up thirty minutes earlier, and I'm going to read
Speaker 1: one page of a book at night. So simple. But
Speaker 1: if you're like I'm going to read one page of
Speaker 1: a book at night, I'm going to eat an extra
Speaker 1: sever vegetables, and I'm going to wake up at seven
Speaker 1: thirty instead of at eight. And I'm also going to
Speaker 1: call one friend every single day, and I'm also going
Speaker 1: to do one hundred million things. Firstly, that just sounds
Speaker 1: really hard to keep track of, but also you know, yeah,
Speaker 1: you're not going to be able to keep up, and
Speaker 1: it's going to become really mentally exhausting, and you're probably
Speaker 1: going to have more failures and successes. So try and
Speaker 1: make it easier for yourself and just choose three to
Speaker 1: five five, five, even it's probably a few too many,
Speaker 1: but maybe just three that target things you really want
Speaker 1: to change in your life. And I think once you
Speaker 1: start implementing those little practices every single day, those series
Speaker 1: of small winds and those confidence boosters that you give
Speaker 1: yourself allows you to build momentum and allows you to
Speaker 1: sustainably get to the goal that you ultimately want. At
Speaker 1: the end of the day. It might take a little
Speaker 1: bit longer, you're still going to get there. You have time,
Speaker 1: and when you do get there, it's going to be sustainable.
Speaker 1: Thank you so much for listening. This is such a
Speaker 1: fun episode. It was a shorter one, but I was like,
Speaker 1: this is so fascinating to me, and I think such
Speaker 1: an important ritual and idea to implement into our lives,
Speaker 1: especially in our twenties when we're trying to construct the
Speaker 1: lifestyle that we want to lead, and we're trying to
Speaker 1: fix things that may have gone wrong in childhood and
Speaker 1: fix unhealthy habits that we might have. So I really
Speaker 1: hope that if this is something you're considering, you give
Speaker 1: it a go. You try it out and see what happens.
Speaker 1: You know, you really don't have anything to lose, and
Speaker 1: it's so easy, you know. Oh my god, I sound
Speaker 1: like this is some like microhabits as like a brand
Speaker 1: that's like sponsoring me. I swear, it's like I just
Speaker 1: think it's a great idea, and hopefully you do too.
Speaker 1: Before we wrap up, I do just want to say
Speaker 1: a huge thank you again for subscribing for bonus content.
Speaker 1: You really allow me to do what I love and
Speaker 1: that is such a huge privilege, Like it's crazy. So
Speaker 1: I want to thank you so much, and I hope
Speaker 1: that you continue to support the show and you continue
Speaker 1: to love the content that we're putting out. Well I
Speaker 1: don't know why I say, wait, it's or only me.
Speaker 1: And if you have any feedback, if you have any
Speaker 1: suggestions for episodes, shoot me a message on Instagram. I
Speaker 1: love hearing from you and hopefully I can I can
Speaker 1: do them. And yeah, let me know what you think
Speaker 1: of the show. Leave it a five star rating on
Speaker 1: Spotify if you get the chance and if you feel
Speaker 1: cooled to do so, And thank you again for listening.
Speaker 1: I will see you in our main episode for this week,
Speaker 1: which is why rejection stings. Thank you so much. Have
Speaker 1: a lovely, lovely day.